The 7 Minute Arm Blasting Workout Routine


If you’re looking to really bulk up and build a lean, ripped, muscular and aesthetically pleasing physique this year, then you’ll already know all too well that building a physique of this calibre is no easy feat and is something that requires vast amounts of hard work, motivation, and dedication if you want to succeed. Building muscle is no easy feat, but with the right exercises and a little know-how, it isn’t as difficult as you may have thought either. Take the arms for instance.

A set of large and muscular arms are synonymous with a muscular body, yet some people struggle when it comes to packing mass on their arms.

If this applies to you then you may find this workout especially useful.

Oh, and did we mention that it will take just 7 minutes to complete?

Yes, you did read that right, in just seven minutes you can perform a workout that is guaranteed to add extra size to your arms within a matter of weeks.

Here’s a look at the workout in question.

  1. Dumbbell alternate curls: 3 sets 8 – 12 reps
  2. EZ bar curls: 3 Sets 10 – 12 reps
  3. Double arm hammer curls: 3 sets 15 reps
  4. Tricep rope pushdowns: 3 sets 15 – 20 reps
  5. Overhead triceps extensions: 3 sets 10 – 12 reps
  6. Tricep dips: 2 sets 20 reps

This workout should be performed twice per week to really begin seeing the benefits, and after just 4 workouts (that’s just 2 weeks) they should have grown a noticeable amount.

With this workout you will be jumping from one exercise to the next, with very little rest in-between.

For that reason, ensure you choose weights that will test you, but that don’t feel too heavy because as the workout goes on, you’ll find yourself growing weaker and weaker.

By the end of this workout your arms should feel incredibly pumped and you may even struggle to lift them.

That feeling will of course pass, and you’ll be left with a set of “guns” that will be slightly bigger following every single workout.

Want more? Check out our seven minute full-body workout plan here.