Sometimes you do not have the time to visit a fully kitted out gym especially if you are out on the road or travel a lot, but you still want a good body so you have to make best use of the equipment and time available, I especially like to be able to do a good arm and shoulder workout if I am strapped for time.
The best goal is to maintain a high level of training intensity so if heavy weights aren’t really an option I do a workout catered toward speed and high volume, push my body to the fullest and then I’m back on the road, no excuses.
This particular workout I like as it torches your biceps, triceps and shoulders, the entire arm. The limited rest trisets and dropsets use a high amount of volume to get every rep in the workout as well as cardio all in less than 30 mins, engorging the muscle and making the most of limited time and equipment.
The first time you may struggle to do it within 30 mins. Just do the whole workout, get it done and work on your speed so you can get it done as quickly as you can whilst maintaining intensity.
An MVP is a passionate, motivated individual in and out of the gym. From the men and women who put their lives on the line for their country to the average Joe who works just as hard at a minimum wage job as they do at their dream job, MVP’s come from all walks of life. Even a regular lifter who helps out the newbie is an MVP. MVP status is about no excuses and never accepting anything less than the best from yourself.
In a gym, an MVP goes above and beyond to turn every workout into a muscle-burning challenge. This muscle-building workout lives up to the MVP status, hitting your arms hard and fast. Push each arm exercise to complete failure, stare defeat in the eye and complete, always forcing your body to this level will soon have you at MVP status.
For a double-arm bicep curl, I like to employ the 21 method. Perform the first 7 reps on the lower half of the biceps curl and then perform the next 7 reps on the upper half of the movement, finally perform 7 complete reps of the movement to finish.
After performing all 21 reps rest for 10-15 seconds. Doing a total of 5 sets, dropping the weight each time. First starting out is not that tough, especially on a 50% contraction movement but gets harder as you get further into the workout, even though the weights go down, push through physically and challenge yourself mentally.
The trisets are three exercises in succession, with no rest in between. You have to move as quickly as possible, decreasing the weight after each inset, use limited equipment, this creates challenging situations like hotel gyms for example.
Start with dumbbells to do skullcrushers (lying dumbbell triceps extensions). After doing the first set, slide over to an inclined bench with no rest to do the Tate press using the same dumbbells to save time. A neutral grip and inward rotation on the Tate press works a different head of the triceps.
If you don’t have a barbell in your lifting area then the close grip press can be changed as push-ups on a bench, keep the hands close together and finish. You will not have a lot left for this exercise even when using 10 pound dumbbells for the presses.
You need to be quick to get this done in 30 minutes. Use the same dumbbells for all three exercises with no rest between sets, standing in one place for all three sets of the triset.
After you have done each set, rest just long enough to swap to a lighter dumbbell and get into position, around 15-20 seconds. After 5 sets those 10-pound dumbbells will feel heavy.
Most gyms always have at least a treadmill which can be used for high-intensity cardio, set the grade at 15 starting with a one-minute walk, then a one-minute sprint at as fast a pace as your body can handle, alternate between walking and sprinting for 10 minutes.
1) Dumbbell Curl (21 Method)
5 Dropsets: 7 reps of the lower half movement, 7 reps of the upper half movement and 7 reps of the full range of motion. Rest 15-20 seconds between each dropset.
2) Lying Dumbbell Triceps Extension 5 sets of 10-15 reps.
Incline Tate Press 5 sets of 10-15 reps.
Incline close-Grip Push-Up 5 sets of 10-15 reps.
3) Dumbbell Lateral Raise
5 sets of 10 reps.
5 sets of 10 reps.
Front Dumbbell Raise
5 sets of 10 reps.
HiiT Cardio 10 mins total
4) Walk 1 minute.
5) Full Sprint 1 minute.
Doing all of this in 30 mins will take some considerable effort but can be done pretty easily once you get fit and strong enough.
Taking all of the above into consideration it really is the ultimate no excuses arm workout.
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