15 Minute Arm Workout - AnabolicMinds.com
    • 15 Minute Arm Workout


      By John Romaniello T-Nation

      Have you ever looked at a guy with skinny arms and thought, “He must just be too busy to work out”? Of course not. That’s because no matter how short on time you are, you can train hard and build muscle—even if you’re the guy with skinny arms we’re referring to. The following no-excuses routine alternates biceps and triceps exercises and manages rest periods so you can load your guns in only 15 minutes.

      DIRECTIONS
      Perform the pairs (“a” and “b”) as alternating sets—do the “a” exercise, rest as prescribed, perform the “b” exercise, rest, and repeat until all sets are completed.

      1a) Neutral-Grip Chin-up
      Sets: 5 Reps: 5 Rest: 5–10 seconds
      Perform chin-ups on parallel handles
      with your palms facing each other.

      1b) Neutral-Grip Floor Press
      Sets: 5 Reps: 5 Rest: 5–10 seconds
      Lie on the floor and lower dumbbells as in a bench press until your triceps touch the floor. Pause a moment and then press. Keep palms facing each other.

      2a) Drag Curl
      Sets: 4 Reps: 8 Rest: 10 seconds
      Instead of curling the barbell normally, pinch your shoulder blades together and pull your elbows back so the bar drags up your legs and abdomen. It should remain in contact with your body throughout.

      2b) Dip
      Sets: 4 Reps: 8 Rest: 10 seconds
      After your last set of dips, move on to the Zottman curl immediately.

      3a) Zottman Curl
      Sets: 2 Reps: 12–15 Rest: 20–30 seconds
      Curl dumbbells up and then turn your palms over so they face the floor. Lower the weights back down slowly, then turn your palms back up at bottom of rep.

      3b) Reverse-Grip Overhead Triceps Extension
      Sets: 2 Reps: 12–15 Rest: 20–30 seconds
      Hold a barbell with palms facing up and raise it behind your head with your elbows fully flexed. Extend your elbows to raise the weight overhead.

      Source: http://www.mensfitness.com/fitness/s...te-arm-workout
      Comments 3 Comments
      1. AaronJP1's Avatar
        AaronJP1 -
        I'm going to have to give gnat zottman curl a whirl :)
      1. matt8483's Avatar
        matt8483 -
        Originally Posted by AaronJP1 View Post
        I'm going to have to give gnat zottman curl a whirl :)
        Lol. I second that.
      1. FL3X MAGNUM's Avatar
        FL3X MAGNUM -
        Originally Posted by AaronJP1 View Post
        I'm going to have to give gnat zottman curl a whirl :)
        It really warms your arms up and gives a decent pump, but for me it was uncomfortable and just didn't feel like a fluid movement.