“Time” To Do Arms: Timed Bicep & Tricep Workout

Bicep CurlsThis was my arm workout yesterday. It was fun, fast paced, and challenging. I set the timer, cranked the music, and my workout buddy and I went to town! With timed workouts like this, you don’t have to count. It’s nice to turn off your brain and just go. The timer becomes your boss (hence the name “GymBoss“) and you start when it say start, stop when it says stop – and you get your workout done in less time. It’s a win-win!

Using the GymBoss Interval Timer, do each exercise for the allotted time.

1st Round: 45 seconds on & 15 seconds off
2nd Round: 40 seconds on & 15 seconds off
3rd Round: 35 seconds on & 15 seconds off
4th Round: 30 seconds on & 15 seconds off

•  Barbell Biceps Curl
•  Triceps Dips
•  Resistance Band Biceps Curl
•  Nose Breakers 
•  Triceps Kickback
•  Plank

Complete all 4 rounds.

NOTE: In this workout, I focused more on triceps than I did biceps. Mainly because women typically care more about the giggley underarm part than they do the size of their biceps. The only time you really notice a person’s biceps is when they flex (and who does that?). Triceps, on the other hand, are more visible and also help shape and tone the arm where most women want – under the arm, the side of the arm and where the arm meets the shoulders (which helps make shoulders look more pronounced). I threw in planks to help tone up the entire arm (shoulders, triceps, biceps & forearms), while also tightening the core. Enjoy the workout! Hope you like it!

Time to do ARMS


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  1. Paige Rideout

    Hi! Okay, I’m not understanding how these rounds break down. Do I do the first exercise for 45 and then 15 off, then to the next exercise for that same amount of time, etc.?

    1. Bonnie Pfiester

      The first round is 45 seconds on, 15 seconds off.
      The 2nd round is 40 seconds on, 15 seconds off…and so on
      Each round of work is 5 seconds less. :)

      1. CArla

        I think Paige is asking if she completes all times rounds for the first exercise(bb curls) before she moves on to tricep dips or does she complete all exercises with the 45/15 then repeat exercises to the 40/15, etc. If I understand it correctly, you perform all timed rounds of bb curls before moving onto tricep dips.

      2. Bonnie Pfiester

        Carla, you move through to the next exercise after only 1 set. After you do all 6 exercises, then you switch your time and do the next round (circuit) of exercises at the next prescribed time). Hope that helps!

    2. Bonnie Pfiester

      Sorry if I didn’t make it clear. You do each exercise (1 set each) for 45 sec on/15 off for the 1st round (completed 6 exercises). THEN the 2nd time through, you do it for 40 seconds on, 15 off, etc. They are not done in traditional sets. You do all 6 exercises in order as written a total of 4 times through. :)

  2. Dena Maddie

    Looks like it would burn! I’ll have to try it :) Do you have any modifications if someone doesn’t have a barbell?

    1. Bonnie Pfiester

      yes, just do heavy curls – 15lb-25lb dumbbells. :)

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