By Jon-Erik Kawamoto, M.Sc.Kin.(c), C.S.C.S., C.E.P.
Second to the chest workout [see: Time Crunch Training: 15-Minute Chest Workout] here’s your probable next favorite: arms!
This workout combines different curl and extension variations to challenge your muscles in slightly different ways - different training stimuli means more potential for more growth. Go through this circuit as many times as possible in 10-minutes. Focus on contracting your biceps or triceps as hard as possible at the peak contraction. On the biceps cheat curl, explode the barbell upward and lower slowly.
10-Minute Time Crunch Training Arm Blow Out
Biceps supinated curl: Biceps cheat curl
>> 5-7 reps (zero rest)
Biceps pronated curl: Biceps reverse curl with EZ curl bar
>> 10-12 reps (zero rest)
Biceps semi-pronated curl: Single arm hammer curl with band
>> 15-20 reps (zero rest)
Triceps compound extension: Dip (weighted if possible)
>> 5-7 reps (zero rest) Triceps free-weight extension:
Decline bench triceps extension
>> 10-12 reps (zero rest)
Triceps cable extension: High Cable Rope triceps extension
>> 15-20 reps (zero rest)
Source: http://www.mensfitness.com/training/...e-arm-blow-out
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