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30-Minute Arm Workout

Build beach-ready bis and tris in under 30-minutes with supersets.

Both, biceps and triceps are very resilient muscle groups. They recover very quickly and can handle a lot of volume and high intensity training techniques. To get the most out of your arm workouts, you've got to hit them hard, and with a variety of different techniques. Certified personal trainer and founder of TRyMFitness, Tim McComsey lays out a 30-minute arm workout loaded with supersets and dropsets to bring up those bicep peaks and stack on the size.

Supersize Your Workouts With Supersets >>>

THE WORKOUT >> 

1. Barbell Curls superset with V-Bar Tricep Push Down

Sets:
Reps: 12
Rest: 60 seconds

2. Standing EZ Bar Close Grip Curls superset with Dumbbell Kickbacks

Sets: 3
Reps: 12
Rest: 60 seconds

3. Bench Dips superset with Seated Dumbbell Hammer Curls

Sets: 3
Reps: 12
Rest: 60 seconds

4. Machine Seated Bicep Curl [drop sets] 

Sets: 3
Reps: 10
Rest: 30 seconds

Drop sets: Slash the weight by approx. 10% after each set.

5. Cable Rope Press Downs [drop sets]

Sets: 3
Reps: 10
Rest: 30 seconds

Drop sets: Slash the weight by approx. 10% after each set.

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