There are few things as satisfying as a killer arm pump and knowing you've achieved the best biceps-and-triceps workout possible. The only thing that could possibly make your arm workout any better is if it took less time.
Look no further! We've got a killer arm workout that delivers muscle-building results in just 30 minutes.
Barbell Wall Curl
For this variation of the barbell curl, lean against a wall to avoid swinging or using momentum. If you have issues with your wrists or elbows, use an EZ-curl bar instead. Otherwise, load up a barbell with enough weight to reach failure between 8-10 reps.
Start with your hands wide and perform your first set of reps with as good form as possible. Immediately move your grip closer and perform an additional 8-10 reps. Rest for 45 seconds. Repeat for 3 sets.
Superset: Dip and Diamond Push-up
Both of these exercises are killer bodyweight movements to torch the back of the arms.
Start with 10...
Source: The Perfect 30-Minute Arm Workout
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