If you want massive arms, you need to do more than just biceps curls.

This routine uses a combination of bodyweight, TRX, and dumbbell exercises to make sure you get a well-rounded arms workout in under 30 minutes.

How it works

  1. It stokes your body’s furnace: Combining metabolic, static, and resistance moves fuels calorie burning for hours after you train. The resistance and stability components add strength and lean body mass, while the static exercises boost strength.
  2. It keeps you honest: Known to shave reps or sets from your workout? Not with this timed routine. Download a timer app, and set it for 30 seconds on, 12 seconds off for 10 rounds. The countdown will keep you compliant while the routine itself helps add size to your arms, and raise your metabolism.
  3. It keeps you rested: Though you’ll be moving through quickly, doing a biceps exercise then a triceps move should give you plenty of rest so you can hit it hard the next set.


Do each exercise for 30 seconds. Rest 12 seconds between moves. If you have less than 15 minutes to train, do each circuit twice. Got more time? Complete three rounds for a total of 21 minutes. And, if you’re man enough for four rounds, you’re looking at 28 brutal minutes.