20 Minute Arm Workout

Big Arms Workout cover

Ever have those days when you only have time for a quick workout and need to get in and out of the gym fast? We all have them on occasion, as sometimes life happens.

I have the perfect workout for you on these types of days. This is my 20 minute arm workout. So there’s no excuses for missing a workout!! 

Are Quick Workouts Effective?

Before we get into the details of my 20 minute arm workout, let’s address the obvious question. See, I’m a big fan of training volume (funny thing is I just posted my German Volume Training 10 x 10 workout I did this morning on Facebook). Can you really do enough in just 20 minutes to build muscle?

First, don’t confuse quick workout with less work. You’re actually going to be doing just as many sets and reps in this 20 minute arm workout as you probably would with a typical arm workout.

There’s a very common yet sometimes misunderstood weight training technique that I use for quick workouts. It’s called supersets.

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Working the Agonist / Antagonist Muscles

Don’t think of supersets as being specific to quick workouts. Sure, this technique can be a huge time-saver in the gym but that’s only a secondary effect.

In this 20 minute arm workout, the goal is to work the agonist and antagonist muscles together. In other words, you’re going from a pushing movement to a pulling exercise. This method can ignite muscle growth.

Jason’s 20 Minute Arm Workout

Alright, so here’s my 20 minute arm workout details. I give you the exercises, sets, and reps below. Check it out.

  • Rope Pressdowns
    • superset with
  • Dumbbell Hammer Curls
  • Seated Overhead Dumbbell Extensions
    • superset with
  • Standing Barbell (or EZ Bar) Curls

Sets and Reps: 4 sets of 10-12 reps for each exercise

**BTW, this is a perfect workout to hit before going out on Friday night! ‘Smedium’ shirts, watch out! 

Here’s a video where I’m talking about this 20 minute arm workout:

Supersets for Effective and Quick Workouts

There’s a ton of benefits to using supersets other than just quick workouts. Working the agonist and antagonist muscles together works like magic for building muscle and getting stronger. And talk about an extreme pump! 

Using supersets also keeps your heart rate up, which will help you get into better conditioning and in shape. And of course you’re burning more calories while building muscle.

I hope you enjoyed this post and I urge you to try my 20 minute arm workout on your next arm day. Let me know how this works for you! Also, let me know if you’re interested in more quick workouts.

Train with Passion,


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About the Author Jason Stallworth