This Firefighter's 10-Minute Arm Burner Will Pump You Up
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That doesn't have to be the case-especially not if you ask firefighter and trainer Frank D'Agostino, N.A.S.M.-C.P.T .
He designed this super-quick 10-minute routine to ensure that you'll never miss an opportunity to hone your guns. All you need for the Arm Blast is a set of dumbbells and some space to spread out. If you want to get this work in at home, check out these adjustable weights from Bowflex.
You'll do a quick warmup, then two supersets back-to-back, then a brutal 2-minute finisher. There's not much rest to be had (you'll only get 20 seconds to catch your breath between moves) but the toughness is the point. Your bulging biceps and killer triceps will be the better for it.
The Arm Blast Burner
Warmup
- Jumping Jacks - 10 reps
- Plank Walkouts - 10 reps
- Jog in Place - 10 seconds
Superset A
Round 1
40 seconds on, 20 seconds off
- Skullcrusher to Narrow-Grip Press
- Tall Kneeling Biceps Curl
Round 2
40 seconds on, 20 seconds off
- Skullcrusher to Narrow-Grip Press
- Tall Kneeling Biceps Curl
Superset B
Round 1
40 seconds on, 20 seconds off
- Hammer-Grip Concentration Curl (R)
- Birddog Tricep Kickback (R)
Round 2
40 seconds on, 20 seconds off
- Hammer-Grip Concentration Curl (L)
- Birddog Tricep Kickback (L)
2-Minute Burner Finisher
As many reps as possible
- Narrow-Grip Pushup to Standing Biceps Curl
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