10-Minute Arm Workout: Extreme Biceps and Triceps Pump

I’m writing this on a Friday morning after a very quick biceps and triceps workout. Friday is typically arm day for me. For some weeks, this may be my second arm workout as I’ll sometimes hit biceps after back day and triceps after chest day earlier in the week.

Now, I’m normally not a fan of super short workouts. But I got to the gym late this morning, and I had planned to spend a little more time with my martial arts training, which is post-weights. So I figured I would get a quick arm pump. And I got a rather extreme pump from this workout!

10 Minute Arm Workout

  • Seated Overhead Dumbbell Extensions
    • 3 sets x 12 reps
  • Seated Dumbbell Curls
    • 3 sets x 8 reps
  • Cable Pressdowns
    • 3 sets x 12 reps
  • Preacher Curls
    • 3 sets x 8 reps

Supersetting Biceps and Triceps

How did I do this in 10 minutes? Supersets! I would alternate back and forth between triceps and biceps. For example, once I did a set of seated overhead triceps extensions, I would pick up the other dumbbells I had for a set of seated dumbbell curls. Then I would rest for about 30 seconds before doing another round.

* When I’m supersetting, I always make sure I have the weights and/or machines setup and ready so that there’s no rest between those super-sets. 

Supersets are a great way to shorten your workouts. This is also a good technique to increase the overall intensity of your workout. You’re in and out of the gym, and you walk away with a nice pump!

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Arm Working: The Basics

I don’t do anything fancy for arms. In fact, I don’t do anything fancy in the gym, period. I stick to the basics. Here’s a list of exercises I commonly do for arms:

  • Triceps
    • Pressdowns (rope or cables
    • Extensions (overhead dumbbell; single-arm or both)
    • Dips
    • Close grip bench press
  • Biceps
    • Dumbbell curls (hammer, alternate, or seated)
    • EZ Bar curls (standing or preacher

These arm exercises are enough, in my book. You can hit all angles of your biceps and triceps with these.

The one thing I may get a little fancy on is techniques. I often do things like super-sets, drop sets, and rest-pause sets.

One thing I’ve been doing more of lately is negative reps. I’m taking 2-3 seconds of the descent of each rep. What spawned this was a recent Tim Ferriss podcast with Art De Vany. Art was taking about how effect negative reps are for him, so I’ve been doing negatives of every rep for the past week or so. Man, what a difference!

Train with Passion,










About the Author Jason Stallworth