20 Minute Arms

Equipment and Tips
We've assumed you have a pull up bar and a set of dumbbells at home. If not try swapping out the pull ups with another bicep exercise. For dumbbells, try grabbing a backpack or a jug of water and use those instead!

You shouldn't be doing this routine every day, try mixing it up with cardio or one of our other lower body/core workouts.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!