30-MINUTE ARM WORKOUT

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. 

THE WORKOUT >> 

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

Sets: 3 
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.