Exercises that target the “bi’s and tri’s” are coveted aesthetic staples that have stood the test of time in gyms all over the world. But today, many functional athletes argue that arm training is not vital to performance. While I agree to some extent, having jacked arms is respectable, even more so if you are an athlete.

A Little Time, An Armload of Results

As a coach, business owner, and athlete, carving out time to devote to arm training can be tough. Olympic weightlifting, squats, deadlifts, and large compound movements come before arm training, and always should for those with time constraints. With the help from Marcos Rodriguez, owner of Stronger Fitness, LLC, I developed an effective program to blast my biceps, triceps, and forearms in 30 minutes or less, performed twice per week.

This routine is simple and effective. It is also demanding and requires you to push yourself. After eight weeks, my arms grew 1.75 inches (16 inches to 17.75 inches). I couldn't fit comfortably in large shirts anymore, and my fiancée couldn't keep her hands off them.

If you attack this program half-heartedly, your results will be the same. If you want to see how jacked your arms can get before summer, dedicate one hour per week to make it happen. Trust me, you won't regret it.

Training for a sport doesn't mean you have to give up looking how you want. Or donuts.

The Arm Gainz for Summer Program

The program is two workouts, each done once a week, and each takes about 30 minutes. Both workouts have three sections (A, B, and C) that take about 10 minutes to complete. Section A and B have two exercises (1 and 2) that are done as a superset (perform A2 directly after A1, then rest). Keep rest periods between sets and sections around 60-90 seconds.

Workout One:

A1: Barbell Curl: 4x8

A2: Skullcrushers: 4x10

B1: Incline Dumbbell Curl: 4x10/side

B2: Triceps Pressdown: 4x12

C1: Farmers Carry: 4x 2 minutes on, 1 minute off

*as heavy as you can without stopping

Workout Two:

A1: Weighted Dip: 4x8

A2: Dumbbell Hammer Curl: 4x10/side

B1: Overhead Dumbbell Extension: 4x10

B2. Barbell Reverse Curl: 4x12

C1: Farmers Carry: 4x 2 minutes on, 1 minute off

*as heavy as you can without stopping

Focus, Attack, Gain

When performing each rep, focus on the muscle working and contracting, rather than unconsciously flopping the weight around in space. Be diligent and strict with form, but still attack each set with everything you have. This is my favorite time of the year to increase training volume and have fun. Train now to reap the benefits in the summer, and beyond.

More Hypertrophy Dos and Don'ts:

Photo courtesy of Mike Dewar.