Consider this arm workout a challenge to make a good bigger arms workout program: How many total reps can you do in 5 minutes? Simply alternate between two exercises, doing 5 reps of each, while resting as little as needed for 5 minutes straight.
Each time you repeat the workout, try to do more reps.
It’s guaranteed to blast your arms in a hurry.
Superset – Max Sets
SPECIAL DIRECTIONS: Once you finish your final rep, move on to the dumbbell overhead triceps extension. Rest as needed.
Without moving your upper arms, bend your elbows and curl the weight toward your shoulders. Your palms should face each other the entire time.
Dumbbell Overhead Triceps Extension (5 Reps)
Press the weights over head until your arms are straight and your biceps are next to your ears. Your palms should face each other. This is the starting position. Without moving your upper arms, bend your elbows to lower the weights behind your head until your forearms are at least parallel to the floor. Pause, then straighten your arms to return to the starting position.
Info from Menshealth