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Worlds Fastest Arm Workout - Biceps and Triceps (8 MINUTES)

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Rating: 4.0; Vote: 1

re supposed to do an arm workout but you have less than 10 minutes to get it done, what to you do? You do the arms workout of course, and you fry your biceps and triceps in no time at all. In this video, I show you a brutal arm workout combo that you can do with just 4 arm exercises (two that work the biceps and two that work the triceps. Often times, the absolute best workouts you do come when you don-t have the time you are used to doing them. Workout density gets increased tremendously when you accomplish the same amount of overall work in one third of the time. This can be a huge stimulus for overload, which is critical for promoting arm size and muscle growth. To do this arm workout all you will need is a set of dumbbells, a bench, and a straight bar that you can elevate to hip height. The ideal location for the barbell is in a squat rack to keep this workout moving, since time is of the essence. You will start by performing a set of incline dumbbell triceps extensions to failure using the weight that you would normally use for a flat bench version of the same exercise. As soon as you reach failure, stand up and invert yourself on the incline bench to get into position for spider curls. Perform a set of spider curls to failure using the same exact weight you used for the tricep extensions. As soon as you fail, stand back up and go back to the extensions without ever resting. By switching to opposing muscle groups you will be allowing a rest time for the muscle you just worked. Your goal is to continue going back and forth until you can-t do any meaningful reps of one of the two exercises. From here, switch to the barbell curls and perform a set to failure, using the weight you normally would use for 8-10 reps. As soon as you can-t do another curl (cheat curls with a focus on attempting to slow the eccentric as much as able is acceptable) rack the bar in the pins at hip height and do a set of bodyweight tricep extensions to failure. Keep going back and forth between the bicep barbell curls and bodyweight extensions until you can-t do any meaningful reps of one of the two exercises. You should reach failure on these two combos in under 10 minutes provided you loaded up the exercises appropriately and kept your rest time to a minimum throughout
Date: 2022-04-22

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Comments and reviews: 10

Dustin
60- bench
Tricep incline extension. Failure
Spider curl. Failure
Tricep incline extension. Failure
Spider curls. failure
Repeat until exhaustion
Bar curls. Failure
Body weight Tricep extension with bar
Bar curls. Failure
Body weight Tricep extension with bar
Repeat until exhaustion
reply

Steve
Sit on a bench then using a cable machine setup two hand grip pull the weight into your body like your working your back, then hold the weight close to your body under tension and use your body to lean back, this exercises your back and your arms are under constant tension overload from holding that weight, works for me.
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Rebel
I'm an EMT, and the other night at the station I felt like a workout, but didn't have any equipment. So I did this workout, but with body weight. For the first part, I did tri dips and dips on the corner of the counter top, instead of the extensions and curls. Then did slow pushups for biceps, and diamond pushups
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Dennis
Jeff thanks, sometimes I don't have time for a regular workout and these type of workouts make me feel like I didn't miss a day. And I've seen progress even with the amount of quick days I have. and also the 6minute series is an awesome bit for us busy people.
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Fence
I tried this workout and I can say that it works. Only took about 10 minutes and my arms are very sore today.
I won't be doing every time I train arms. Perhaps once every three times arms comes up in the workout rotation to mix things up.
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LightningB
This is how I train. but for like an hour lol
I know it-s not good but I love supersets, I love feeling my muscles burn and if I wouldn-t train like this my mind would wonder somewhere else so this keeps me very focused
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Syed
I have a question, when I started to workout for biceps and triceps, I started to take more banana shakes and high carbs. My arms are bulking but my love handles and belly is getting fatty too. How to deal with this?
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Bespoke
if i could buy a piece of equipment, e. g, running machine, inclined bench, certain cable. which would be most useful for what I'm paying for? which activates the most muscles and helps more upper body?
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Younus
Dude! What a great awesome bi-tri exercise? I just love the intensity that could be performed in a no time, especially for a guy just went out of the 12 hours work shift! Thanks a lot Jeff
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A. M.
I still can't get myself off of long workouts (up to 1 hr. long workouts make me feel accomplished.
even if I wipe myself out in10 minutes I feel guilty leaving the gym so soon.
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