Strapped for time? Have to run the kids around to their activities or stuck in a late work meeting? This 30-minute arm annihilation workout will leave you with an insane pump in just under 30 minutes. I adapted some of the exercises from the MusclePharm Balloon Arms Workout and applied the AMRAP time modality made popular by CrossFit and came up with a brutal bicep, tricep, core and conditioning workout.
AMRAP 15 (As many reps as possible in 15 minutes - rest as little as possible)Start with 45# bar and do 10 bicep curls + 20 bench dipsContinue to add 5# to each set of curls until you can't get 10 reps - then on your next set, remove 5#. If you get all 10, do another set at that weight, if you don't get 10, drop another 5# on the next set. Always follow-up each set of curls with 20 bench dips.*We're starting with an empty bar as this will also serve as our warm-up
3 Set Superset6 dumbbell curls + 5 sec twist + 4 curlsSkull Crushers: 15 reps
Assault Bike Tabata:20 on :10 off for 4 minutes
3 Set Superset20 Weighted Crunches10 GHD Hamstring Curls
Click here for more bicep workouts.