Get Bigger Arms with This Intense Upper Body Circuit


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Ready for a high-intensity upper-body workout? Just this morning, my trainer John Papp and I were thrown a curve ball. We wanted to join our adult boot camp class, but the class was at capacity! We had a big meeting scheduled for an hour later, so we knew that the max time we could work out was 30 minutes.

What did we do? One sick upper-body arm workout.

We teamed up and created an intense workout that left us both lying on the floor when it was done. I can barely type this article because my arms are still in shock. Done correctly, this quick and efficient upper-body circuit will crush you. From start to finish, it should take you no longer than 30 minutes to complete.

Set up your circuit beforehand and knock this out!


Landmine 3D Shoulder Raise

Renegade Curls

Hip Lift Skull Crushers

Undulating Shoulder Press

Farmer Curls

Landmine Triceps Punches


Perform 10 reps of each exercise.

No rest between exercises

1 minute of rest between rounds

Complete 4 rounds

That’s it! It’s simple and super effective.

Plug this upper-body workout into your routine, and you will see huge gains in your biceps, triceps and shoulders in no time.

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