No Fat Living

Everyone loves arm day—but you might not always have a whole lot of time to dedicate to getting swole. You want to spend hours in front of the gym mirror working every conceivable angle of your pump, sure, but when your schedule gets overwhelming, the limited time windows you have to work in a workout might discourage you from even picking up a weight.

That doesn't have to be the case—especially not if you ask firefighter and trainer Frank D'Agostino, N.A.S.M.-C.P.T.

He designed this super-quick 10-minute routine to ensure that you'll never miss an opportunity to hone your guns. All you need for the Arm Blast is a set of dumbbells and some space to spread out. If you want to get this work in at home, check out these adjustable weights from Bowflex.

You'll do a quick warmup, then two supersets back-to-back, then a brutal 2-minute finisher. There's not much rest to be had (you'll only get 20 seconds to catch your breath between moves) but the toughness is the point. Your bulging biceps and killer triceps will be the better for it.

The Arm Blast Burner

Warmup

• Jumping Jacks - 10 reps
• Plank Walkouts - 10 reps
• Jog in Place - 10 seconds

Superset A

Round 1

40 seconds on, 20 seconds off

• Skullcrusher to Narrow-Grip Press
• Tall Kneeling Biceps Curl

Round 2

40 seconds on, 20 seconds off

• Skullcrusher to Narrow-Grip Press
• Tall Kneeling Biceps Curl

Superset B

Round 1

40 seconds on, 20 seconds off

• Hammer-Grip Concentration Curl (R)
• Birddog Tricep Kickback (R)

Round 2

40 seconds on, 20 seconds off

• Hammer-Grip Concentration Curl (L)
• Birddog Tricep Kickback (L)

2-Minute Burner Finisher

As many reps as possible

• Narrow-Grip Pushup to Standing Biceps Curl
Brett Williams Brett Williams is an Associate Fitness Editor at Men's Health.



Source: https://www.menshealth.com/fitness/a26062477/biceps-workout-10-minute-pump/