RATE MY WORKOUT: 20-MINUTES TO MASSIVE ARMS

Bill T. from Brockton, MA, asked us to streamline his arm workout. Here’s how we fixed it.

BILL’S OLD WORKOUT

Exercise   Sets/Reps

Barbell Curl: 5/12, 10, 8, 6, 6
Dumbbell Curl: 5/15, 12, 10, 8, 8
Body weight Dip: 5/12, 10, 8, 6, 6
Triceps Press down: 5/15, 12, 10, 8, 8

M&F Rating: B

The pyramid system in your current routine makes for a slow, plodding workout, while supersetting just two arm moves is enough. Set a timer for whatever time you have to train and race the clock, trying to get in as many reps as possible. Your old workout took about 25 minutes. Our edit is five minutes shorter and will leave your guns just as pumped.

THE NEW WORKOUT

EXERCISE 1

BARBELL BICEPS CURL You’ll need: Barbell

5 sets 

15, 12 12, 10, 10 Reps

Set a timer for 20 min. Choose a load for the curl that allows you 10–12 reps. Alternate sets of the curl and dip until time runs out. Do more reps over time.

---

EXERCISE 2

BODY WEIGHT DIP You’ll need: Dip Station

5 sets  Failure

Set a timer for 20 min. Choose a load for the curl that allows you 10–12 reps. Alternate sets of the curl and dip until time runs out. Do more reps over time.

source. muscleandfitness.com.