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Powerhouse Blog

Quick 20 Minute Arm Workout

This arms workout isn’t fancy. It’s a “punch the clock” kind of routine where you cram a lot of work into a little time, because the other option is doing nothing at all. I like these workouts because they put the responsibility squarely on the person performing them to make it great. If you want to half-ass it, that’s on you. But if you commit to it and really push in every minute you’re in the gym, you can still give your arms a serious message to grow.

You can hit this workout once or twice a week pretty easily. It’ll take you no more than half an hour. Let’s get after it.

Brandan Fokken’s Lightning-Fast Arm Workout
Triceps Pushdown – Rope Attachment
3 sets, 10 Reps (Rest 30-60 sec.)

Dumbbell Bicep Curl
3 sets, 10 Reps (Rest 30-60 sec.)

Side Lateral Raise
3 sets, 10 Reps (Rest 30-60 sec.)



Using weight or assistance as needed
3 sets, 10 Reps (Rest 30-60 sec.)


Close-Hands Push-Up

Using bench
3 sets, 10 Reps (Rest 30-60 sec.)


Bear in mind that these numbers aren’t written in stone. Ten reps is what you aim for, but I rarely stick with a certain number. Some days, you’re going to feel up to putting more weight on the bar, and sometimes you’re going to put less. Some days, 30 seconds of rest will be all you need, and others, you’ll need the full minute.

Personally, I never like to stick with a certain number. Just push as hard as you can, get the maximum output you can out of your body, and you’ll get the best results.