I haven't put a new workout up in a while. This is really just a vanity muscle workout for tone and muscle development, but done quickly can break out a major sweat. That means- don't stop to chat between sets, but just crush this workout!
15 minute arm work out- crush 'em!!!
Super fast tricep and bicep workout:
First round: Preacher curls and triceps dips
10 tricep dips- works long head of tricep
You can also use an assistance machine or bench like this picture
10 preacher curls - this will work long head of the bicep
Repeat these two exercises as a superset (dips then curls) for three sets
Second Round: Standing bicep curls and posterior tricep extenstions
10 standing bicep curls
Try to keep your elbows down at your side for this exercise. It will work the short head of the bicep
10 tricep extensions- works short head of the tricep
Keep your back straight and extend both arms back on this exercise. Squeeze your arm at full extension to really feel the tricep working, but do not lock out the elbow.
Repeat these two exercises as a superset for three sets
Round Three: Hammer curls and overhead tricep extensions
10 hammer curls
10 overhead tricep extensions (may be done standing)
Three sets, crush it out through the final set. Make sure you do the most weight on these last three sets.
Finish this workout with jump rope or a jog for about 3-5 minutes