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Two 9-Minute Arm Workouts You Can Do Anywhere

There are situations in life where the best you can hope for is a good pump in a short time. Make it a great one with these two brief routines using minimum equipment.

If you want big arms, who do you turn to for advice? Obviously, the guy with huge arms. It also helps if he has a good reputation and knowledge beyond merely picking things up and putting them down.

If bigger biceps and massive triceps are your dream, MuscleTech athlete Dylan Thomas is your guy. He's more than just a jacked dude. He's a coach with experience helping people achieve phenomenal results. This Toronto, Canada, resident doesn't allow excuses to prevent him from making gains, especially not a lack of time. You may envision jacked models like him training in only pristine gym surroundings, but he's also had to cook up plenty of training sessions on the fly.

"Things happen and you might be late getting to the gym or you're stuck somewhere and have limited resources," explains Thomas, "so make the best of what's around you and make it count."

Need proof you can get an awesome workout in no time at all? Look no further than this 9-minute arm-training plan. Yes, you read that right—9 minutes!

These workouts may be brief, but they sure pack a punch. So the next time you're in a bind and can't make the gym, you'll have an arsenal of arm-building tricks to help build bigger muscles anytime, anywhere!

Workout 1: Compounding Your Gains
Biceps compound set: 2 sets
1

Single-Arm Band Curl

12 reps per arm with a 1/4/4/1 tempo*
Single-Arm Band Curl Single-Arm Band Curl

Two-Arm Band Curl

12 reps with a 1/4/4/1 tempo
Two-Arm Band Curl Two-Arm Band Curl
Note: No rest between exercises, rest 30 sec. between compound sets.

Triceps compound set: 2 sets
2

Diamond Push-Up

15 reps with a 1/1/3/1 tempo
Diamond Push-Up Diamond Push-Up

Chair Dips (shown on bench)

15 reps with a 1/1/3/1 tempo
Bench Dips Bench Dips
Note: No rest between exercises, rest 45 sec. between compound sets.

Note: Here's what the tempo numbers mean. For 1/4/4/1, take 1 second to lift the handle of the band and flex your biceps. Hold for 4 seconds. Take another 4 seconds to lower your hand to the starting position. Once you do this, you'll feel the muscle stretch. Hold this position for 1 second. That's 1 rep.

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Workout 2: The Ultimate Arm Circuit
Circuit: 2-3 rounds
1

Single-Arm Band Curl

12 reps per arm with a 1/4/4/1 tempo
Single-Arm Band Curl Single-Arm Band Curl

Diamond Push-Up

15 reps with a 1/1/3/1 tempo
Diamond Push-Up Diamond Push-Up

Two-Arm Band Curl

12 reps with a 1/4/4/1 tempo
Two-Arm Band Curl Two-Arm Band Curl

Chair Dips (shown on bench)

15 reps with a 1/1/3/1 tempo
Bench Dips Bench Dips
Note: No rest between exercises, as little rest as possible between rounds.


Band Curl

Fitness bands are convenient, affordable, and travel with you anywhere. What if you don't find the resistance challenging? Slow it down.


"Going slow and using a longer tempo can make the exercise more challenging and allow you to keep longer tension on the biceps," says Thomas. "I like holding the contraction for a few seconds and then performing a long negative, say 4-5 seconds, before performing another rep. This works with bands or any form of resistance. Each rep should take around 10 seconds."

To focus on each arm individually, take both handles and hold them in the same hand. This also provides that extra resistance you're looking for since you've now doubled the resistance on your arm. Tempo for single-arm band curls remains the same.

Diamond Push-up

Triceps make up two-thirds of your upper arm, so they definitely deserve some love. For a quick and effective triceps pump, stick with body weight for resistance.

"You can do bodyweight movements anywhere and at any time," Thomas says. "Your body is your equipment, so make the most of it."


Since your hands are closer together, diamond push-ups shift all the focus of the movement to the triceps. Thomas suggests changing things up a little here.

"The goal is to pump more blood into the muscle. Since the triceps are bigger than the biceps, extra volume is better. Doing 15 reps per set is great here."

Chair Dip

Unless you already train at home, you probably don't have a bench in your house. But chances are you have chairs. Using the seat of a chair, raise up your feet on a step or another chair and knock out some dips.


"Dips are one of the best exercises for triceps," explains Thomas. "Using a chair, you can still do them effectively. Raising your feet up makes your triceps work even harder."

If you don't have a step or you can't keep your legs up for whatever reason, you can put your feet on the floor, but make sure you don't use them to assist. For safety's sake, make sure the chairs you use are strong enough to support you, and high enough that your butt doesn't touch the floor.