When it comes to your gym time, it’s important to remember that you don’t have to spend hours and hours in the weights room to get noticeable results.
Similarly, you don’t have to go on a safari around the gym and use endless pieces of kit to get the physique you want. In fact, some people don’t even need to go to the gym.
The workout, above, ticks all of these boxes and more. As it’s only 10 minutes long, the workout’s especially handy if your arm routine or upper-body finishers have got a little stale.
“We’re going to get jacked with a high-volume workout,” says the workout’s mastermind Ngo Okafor, C.P.T. For the workout, all you’ll need is a weights bench and a pair of dumbbells. There’s only three exercises here — bicep curls, bench dips and skull-crushers — but that doesn’t mean you won’t be challenged. If the weights feel heavy, check your ego and go a little lighter.
Follow the coaching cues in the video above and make sure you own every rep — don’t rush through them. Now get to it.
Round 1
- Bicep Curl 21s
7 reps low-to-mid, 7 reps -mid-to-high, 7 full range
- Bench Dips
20 reps
- Skullcrushers
20 reps
Round 2
- Bicep Curl 21s
7 reps low-to-mid, 7 reps -mid-to-high, 7 full range
- Bench Dips
20 reps
- Skullcrushers
20 reps
Round 3
- Bicep Curl 21s
7 reps low-to-mid, 7 reps -mid-to-high, 7 full range
- Bench Dips
20 reps
- Skullcrushers
20 reps
This article originally appeared on Men’s Health UK
