Build Bigger Arms In 45 Mins (Scientifically)

The workout lasts 45 minutes and focuses on low-volume, high-intensity training. It starts with two sets of Bayesian curls, where the upper arm stays behind the body and the biceps are stretched at the bottom of each rep, squeezing at the top. Next, two sets of throat crushers—essentially a mix between skull crushers and close-grip bench presses—are performed, lowering the weight to the neck under control. A hard set of preacher curls to failure follows, concentrating on the lower two-thirds of the range of motion. For shoulders, two sets of machine lateral raises are done, sweeping the weight out rather than shrugging. Two sets of cable kickbacks target the triceps, with the non-working hand bracing and squeezing at full extension. An inverse Zottman curl set to failure adds a challenging grip variation. The routine concludes with two sets each of wrist curls and wrist extensions to fully engage the forearms.