This muscle-building upper-body circuit uses four moves you've almost certainly done before—hammer curls, med ball pushups, squat and curl and presses, and dumbbell kickbacks. Thing is, you've probably never done them like this.

Because you'll take as little rest as possible (or, if you're a total beast, no rest at all) between each set in the circuit, this combination of these exercises will relentlessly hammer your biceps, triceps, and even your chest. If done right, this routine will have you working harder and sweating more than you ever have.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more arms work:

Check out our favorite workout to build bigger arms, our ultimate arms workout program, and our 10 explosive arms workouts.

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