Sometimes you don’t want to spend hours at the gym doing slow workouts but you still want the same results. Well, we can come up with something interesting. Here’s an arms workout for your biceps and triceps that you can do in under 10 minutes tops.


For this workout we’ll have two exercise circuits consisting of two exercises each and you will complete one and then move on to another. So for the first circuit you’ll need an incline bench and you will do dumbbell incline triceps extensions and prone incline bicep curls.

Dumbbell incline triceps extensions

Take two dumbbells of a comfortable weight (that you’d normally use to do 12 rep sets) and do as many reps as you can to the failure. Then move on to the next exercise.

Incline Dumbbell Triceps Extensions

Dumbbell prone incline bicep curls

Same as triceps extensions, do as many reps until failure.

Prone incline bicep curls

Keep switching the two exercises until you completely exhaust yourself and can do no more reps. Now is the time to move on to the next two exercises which are barbell bicep curls and bodyweight triceps extensions.

Barbell bicep curls

At this point you will be already exhausted and it will be extremely difficult to complete this exercise in the correct form. Don’t worry about it, cheat curls will work just as well at this point. Grab a heavy weight barbell and knock those reps out until you can no more.

Barbell Curls

Bodyweight triceps extensions

Once you fail at the bicep curls, switch to the bodyweight triceps extensions. Don’t go too low with the bar for the extensions as your arms will already be weak at this point and do as many reps as you can.

Bodyweight triceps extensions

Keep switching these two exercises until failure again.

After you finish this workout, and it will take you no more than 10 minutes to do it, your arms will be completely exhausted and weak for the next few days. That’s exactly the kind of load we want to put on our biceps and triceps to force them to grow faster.

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