20 Minute Arms

Workout Name : 20 Minute Arms

Shared By : JefitTeam VIP


Frequency : 1 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 121 / 32285

Average Rating


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Equipment and Tips
We've assumed you have a pull up bar and a set of dumbbells at home. If not try swapping out the pull ups with another bicep exercise. For dumbbells, try grabbing a backpack or a jug of water and use those instead!

You shouldn't be doing this routine every day, try mixing it up with cardio or one of our other lower body/core workouts.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

ANY 20 Minute Arms
Muscle Exercise Name Timer Reps Sets Track


Push Up Push Up 45 sec 8 2 Progress Chart


Dumbbell Bent Over Row Dumbbell Bent Over Row 45 sec 8 2 Progress Chart


Bench Dip Bench Dip 45 sec 8 2 Progress Chart


Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 45 sec 8 2 Progress Chart


Close Hand Pushup Close Hand Pushup 45 sec 8 2 Progress Chart


Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 45 sec 8 2 Progress Chart