Let’s face it, arm day feels really great to do and is incredible once you’re done. Arm routines can be pretty involved depending on your workout program, but if you are strapped for time, the best part is you don’t have to worry about your routine taking all day.
The content ahead looks into an easy arm routine you can do in under 20 minutes, that’s right, twenty. The focus on this routine is efficiency, compound movements, and some isolating actions that are straight to the point. 
What Kind of Workout Can be Done in 20 Minutes?
Most physical activity guidelines suggest workouts be roughly 30 minutes every day totaling 150 minutes weekly, so is 20 minutes even worth it?
The best answer is yes. While a 20 minute workout may not hit as many areas as an hour-long option that crushes the entire body, you should be able to get in six to eight solid exercises.
Here’s how to maximize your time for 20 minutes.
- Supersets. The first thing that comes to mind is diminishing your rest periods by working opposing muscle groups. Supersets have been shown to be a viable, time-saving approach to building muscle.
- Upper Lower Splits. Some athletes who are strapped on time may utilize an upper and lower program where you perform an upper body exercise followed by a lower body activity during the rest period. This can speed things up a lot and it doesn’t seep energy quite as quickly as supersets do.
- Upper Body Bootcamp. Bootcamps are made for time-saving options. Set-up an area with six exercises and perform as many reps as possible each in a minute. You should be able to do three sets with this type of programming.
- Piece Together. Piecing together parts of your workout that have similar equipment is ideal. If you are working the leg curl machine, use the leg extension machine during your break time. Similarly, bunch your dumbbell exercises together for a time-saving approach.
What Kind of Equipment is Needed?
In essence, your 20-minute workout doesn’t require much, but you can also go at it without equipment restrictions. If you want to maximize your time in the gym, consider these options to add more in as little time as possible.
- Cable Machine. Working your arms is easy on the cable machine and essentially you could complete an entire arm day on this equipment. If you have two stacks, utilize them both and swap from each during rest breaks to speed up the process.
- Dumbbells. This is another easy option to speed up your workout at the gym. In 20 minutes, you can have many dumbbells ready to go without having to add plates, find barbells, or wait for the machine to clear.
- Barbells. While there are many types of barbells, a standard Olympic bar can be useful for many arm day lifts. The only downfall is that it takes time to stack and unstack plates in between sets.
- Machine. Selectorized machines are great for pushing you through a workout without a spotter and are fairly easy to set up. Some are more involved than others, but if you prefer machines and the gym isn’t busy, just move from each one with little rest in between.
- Bodyweight. Utilize bodyweight activities for in-between sets, as finishers, or as a standalone option for your workout. The perk to bodyweight training is that you can do it anywhere, but you are mostly limited in the amount of arm day exercises that can be done.
The Easy Arm Routine You Can Do in Under 20 Minutes
Follow along with this suggested 20 minute arm day workout for days when you are strapped on time. The goal of these workout options is to provide a way to workout for any type of goal type.
Here are two variations to consider for your arm day workouts.
No Rest Option
- The goal with this option is to minimize rest and maximize efficiency. Use weight that is challenging at the last two reps of each set for best results.
- Dumbbell biceps curls and overhead dumbbell triceps extensions 3 x 10 each.
- Dumbbell shoulder lateral raises and bent over reverse fly 3 x 10 each.
- Cable seated row and cable high pulls 3 x 10 each (add a brief pause and squeeze at the top of every concentric movement).
- Dumbbell chest press 3 x 10.
Circuit Training Option
- The goal with the circuit training option is to create stations of exercises where you rotate from one station to the other in order.
- Perform down the order and repeat down again for three circuits.
- Cable biceps curls x10.
- Cable triceps pulldowns x 10.
- Cable lateral shoulder raises x 10.
- Standing cable high pull x 10.
- Dumbbell Chest press x 10
- Dumbbell reverse fly x 10.
How Can Progressions Work With 20 Minute Workouts?
Progressions in this type of training should include heavier weight first. The main goal is to induce hypertrophy gains in each area so that your progression can start.
More reps in your progression can add more volume, but takes away valuable time. Stick with fewer reps and heavier weight to make the progressions appear quicker.
What Separates This Workout From the Others?
While this arm day workout uses many standard lifts with common pieces of equipment, the programming is designed to hit as many major muscle groups as possible. This workout tackles the biceps, triceps, deltoids, rhomboids, latissimus dorsi, trapezius, pecs, and forearms (holding handles).
If you are strapped for time and can only give 20 minutes at the gym, don’t skip, keep at it. The main thought is that any activity is better than none and if you are aiming to achieve specific goals then this arm workout can help.
Conclusion
Consider the information above as a quick guide to success when you are in need of something short. Utilize the time saving features above to help fit in a quick workout during the week, when you are crammed for time, or when you just want something brief.
While targeting and isolating the arm muscles offers direct attention, sometimes this is not practical for the working or busy athlete. Follow along with the exercises above and utilize the progressions with more weight to continue saving time.
