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8 Minute Arm Workout (SHOCK YOUR ARMS)

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Rating: 4.0; Vote: 1

The key to any arm workout is intensity. There is no better way to ensure the intensity of a workout than to take the normal volume you would do and condense it into a much shorter period of time. In this video, I show you an arm workout with just 4 biceps and triceps exercises that you can complete in 8 minutes or less that will spark all kinds of arm gains. The setup for the workout is easy. All you need is a single pair of dumbbells, a bench that you can adjust to an incline and a pullup bar. You want to start with just two arm exercises, the hands out incline curl for your biceps and the incline dumbbell triceps extensions for the muscles on the other side of your arm. Choose a weight that you can perform 12 reps to failure on in your weaker of the two exercises. In this case it is the triceps extension for me. Start by performing a set of the hands out incline curls to failure. As soon as you cannot complete another rep lift the dumbbells up overhead and go right into your overhead triceps extensions. Here again, you will want to go until you cannot perform another quality rep and your triceps are fatigued. Back again to the incline curl where you want to perform as many reps as you can to failure. You keep bouncing back and forth between these two arm exercises until you can-t complete any more meaningful reps. This will happen rather fast because as you fatigue in one arm muscle group you will have a shorter rest time before having to complete reps for the other muscle. By virtue of this short rest time you will eventually fail out in both exercises. At this point however, you are only half way through your workout. This occurred in just 4 minutes for me. Move on immediately to the next pair of exercises in this 8 minute arm workout. Here you want to do a bicep chin curl hold. The goal here is to squeeze your biceps as hard as you can to maintain your position on the bar. Even as you fatigue you want to keep trying to contract your arms as hard as you can and fight the drop. Once you cannot hold it anymore, go right to the floor and crank out reps of the cobra pushup. You want to concentrate on squeezing the triceps hard at the top of every pushup. The benefit to this triceps exercise over others is that you finish with your arm in extension behind your body so you are actively contracting the long head of the triceps as well. Rep out and get back up on the bar again. Keep alternating these biceps and triceps exercises until you once again cannot perform any more meaningful reps of either exercise. It is an arm workout like this that can convince you of what I say all that time and that is, you can either work out long or hard but you cannot do both. In this intense 8 minute arm workout you are going to push your arms to the limit and get an incredible workout in no time at all
Date: 2022-04-22

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Comments and reviews: 10

Simona
Wow, that was much more effective than expected, thank you!
I was ready to say goodbye to working out due to lack of time, and ended up feeling more strengthened than when I dedicated half an hour to arm exercises.
Can you make a -shock your --antagonistic muscles--- series? I'd especially love a lats-and-shoulders one, and a back-and-chest one. With only dumbells or resistance bands,
not all of us have dip bars or barbells. I noticed most your full- back workouts rely on dip bars but we can't even do 1-2 full body lifts if we don't first lift something lighter: /
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Gareth
Love it!
I have started doing some cardio (I know I should of always did but I hated running but going to do a 10k, so have to do some training)
I dnt have a huge amout of time so I either do 10k or weights!
But after I do my 10k I stick in some arms as I dnt do an arm day so why not lol
I do 4 sets to fail or chin ups superset with cobra push ups
Then 4 drop sets to fail or incline curl superset with exstencions
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svoboda
all the times i try to do triceps like that muscles get sore yes but mainly i got a pain in the back of my elbow. i am scared to inflam a band or something that then it takes time to heal as always. any suggestions guys? also when you perform triceps on the inclined bench are the elbows straight? looka to be they are a bit open. thanks
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Simona
Do see the whole video, it's very informative and wastes no word.
A) DB (bench):
1: 20 bi's wide incline curl +
1: 44 tri's incline OH extension
Combined: 2: 16
B) (dip bar) 3: 15 double bicep flex (isometric hold) + (floor) 3: 45 cobra pushups
4 total exercises. Back and forth to double failure.
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Charles
This routine is perfect. I just play 2 4min songs and I'm home free. Instead of chin up holds I use hold dumb bell curl for as long as I can and then to cobra push ups.
I've been doing these instead of my regular gym routine during lockdown and it's maintained my gains.
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Trenton
So if I do this regularly does my biceps still get shocked or is doing these every week a waste of time because like muscle will get use to the same workout would that effect my gains if I do this every week
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Brick
took a while to find what he was saying about the pushup. sounded like kova, or cover. ended up being cobra. Then hard to find it demonstrated. got it. all of it did work well. thanks jeff.
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Dana
The only major problem with Athlean X workouts is you NEED AN ENTIRE GYM FULL OF EQUIPMENT! Not everyone can have access to a pull up bar or a double cable machine.
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Donald
Jeff. thank you so much for this video! This is so informative and so encouraging that I'm going to start immediately. Thanks again and be blessed.
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WaffleFISH100
I just started working out and my development has improved so much just from watching these vids and copying the workout its perfect
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