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INSANE 30-Minute Arm Workout for Mass (Super Pump!)

By Caitlin Miah | February 21, 2019

Looking to build massive arms in just 30 minutes? If yes, then you’re in luck! This insane arm workout will help you get those gains you’ve been dreaming of. With a focus on high intensity and maximum muscle pump, this workout targets all major muscle groups in your arms for a truly epic arm day. So, get ready to sweat, push your limits, and achieve some serious arm gains with this super pump 30-minute arm workout!

Are you tired of having skinny arms and feeling self-conscious about your physique? Do you want to look like a fitness model with impressive biceps, triceps, and forearms? Look no further than this insane 30-minute arm workout that will give you super pump and help you pack on mass. In this article, we will break down each exercise and superset, provide helpful tips and techniques, and offer you a free gift to accelerate your arm growth. Let’s get started!

Super-Set #1: Pull Up 3×12, Push Up 3×15
The first super-set focuses on your back and chest muscles to build a foundation for your arms. Pull-ups are a classic exercise that targets multiple muscles, including the lats, traps, and biceps. Make sure to perform them with proper form, keeping your elbows close to your body and squeezing your shoulder blades together at the top. If you struggle to perform pull-ups, use a band or an assisted machine to help you. Immediately after, switch to push-ups, which are an excellent way to work your chest, triceps, and front delts. Choose a variation that challenges you, such as diamond push-ups or decline push-ups, and maintain a straight line from your head to your heels.

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Super-Set #2: Incline DB Curl 3×10, DB Triceps Extension 3×12
The second super-set isolates your biceps and triceps to stimulate maximum growth. Incline dumbbell curls are a great variation that targets the long head of the biceps and allows for more range of motion. Sit on an incline bench with your arms hanging straight down and your palms facing forward. Slowly curl the weights toward your shoulders, squeeze at the top, and lower them under control. Next, transition to dumbbell triceps extensions, which work the lateral head of the triceps and improve your lockout strength. Lie on a flat bench with your elbows pointing up and your palms facing each other. Lower the dumbbells behind your head, keeping your elbows stationary, and press them back up.

Super-Set #3: Rope Pushdown 3×10, Cable Curl 3×10
The third super-set hits your triceps and biceps from different angles to promote overall development. Rope pushdowns are a classic exercise that targets the medial head of the triceps and helps you achieve that horseshoe shape. Attach a rope to a cable machine and stand facing it. Keep your elbows close to your sides and extend your arms downward, squeezing your triceps at the bottom. Immediately after, switch to cable curls, which work your biceps and forearms and challenge your grip strength. Hold the cable handles with an underhand grip and curl the weight toward your chest, keeping your elbows stationary and your core tight.

Super-Set #4: Hammer Curl 3×12, Bench Dip 3×20
The fourth and final super-set focuses on your brachialis, a muscle that sits underneath the biceps and enhances their thickness. Hammer curls are a simple yet effective exercise that target the brachialis and brachioradialis, which contribute to overall arm size. Hold the dumbbells with a neutral grip and curl them toward your shoulders, keeping your elbows close to your body. Immediately after, switch to bench dips, which target your triceps and help you achieve that coveted horseshoe shape. Sit on a bench with your hands behind you, fingers pointing forward, and feet on the ground. Lower your body by bending your elbows and pressing back up, keeping your shoulders down and your core engaged.

Free gift: Download the Arm Growth Accelerator
Congratulations on completing the insane 30-minute arm workout! Now, if you want to accelerate your arm growth even further, we have a free gift for you. The Arm Growth Accelerator is a comprehensive guide that outlines the best exercises, techniques, and nutrition strategies to help you get massive arms in record time. Simply click the link in our bio to download your copy today.

Free book: Claim your free copy of Bulk Up Fast
Are you also interested in building muscle mass in other parts of your body, such as your chest, back, and legs? We have another free resource for you. Bulk Up Fast is an e-book that contains over 50 pages of expert advice on how to gain weight, build muscle, and get in the best shape of your life. It includes workout plans, meal plans, supplement recommendations, and much more. Click the link in our bio to claim your free copy today.

Follow Alain on Instagram and Facebook
If you enjoyed this insane 30-minute arm workout and want to learn more about fitness, nutrition, and lifestyle, be sure to follow Alain, our resident fitness expert, on Instagram and Facebook. He regularly posts workout videos, nutrition tips, motivational quotes, and much more. Don’t miss out on the opportunity to transform your body and your life.

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Transforming your arms from skinny to massive requires dedication, hard work, and a strategic workout plan. This insane 30-minute arm workout for mass is designed to help you achieve that goal by targeting all the major muscle groups in your arms, providing variety and intensity, and inducing a super pump. By following the tips and techniques provided in this article, and using the free resources we have offered, you can accelerate your arm growth and achieve the physique of your dreams. Remember to always train smart, eat well, and rest adequately to ensure optimal results.


  1. What is the best time of day to do this 30-minute arm workout?
    There is no one best time to do this workout as it depends on your schedule and personal preference. However, we recommend doing it when you have the most energy and focus, such as in the morning or early afternoon.

  2. How often should I do this 30-minute arm workout?
    We recommend doing this workout twice a week, with at least 48 hours of rest in between. This allows your muscles to recover and grow, and prevents overtraining and injury.

  3. What should I eat before and after this 30-minute arm workout?
    Before the workout, have a small meal or snack that provides carbohydrates and protein, such as a banana and almond butter or Greek yogurt and berries. After the workout, have a full meal that provides protein, carbs, and healthy fats, such as grilled chicken, sweet potato, and avocado.

  4. Can I add more sets or reps to this 30-minute arm workout?
    Yes, you can increase the volume of this workout by adding more sets or reps, or by using heavier weights. However, make sure to do so gradually and listen to your body’s signals to avoid overtraining and injury.

  5. What other exercises can I do to complement this 30-minute arm workout?
    To build a balanced and proportionate physique, we recommend including exercises for your other muscle groups, such as chest, back, shoulders, legs, and abs. Consult with a certified personal trainer or use a comprehensive workout program to ensure you are working out every muscle group in a safe and effective manner.