"I like to keep my muscles guessing. I run, swim, or box at least three times a week."
It's easy to turn any routine into an arm-swelling experience, says Craig Rasmussen, C.S.C.S., a fitness coach with Results Fitness. Add these two exercises to the end of any workout, and you'll stretch your shirtsleeves in only 4 weeks.
Do This To achieve the best results from this two-move combo, select a weight you can lift 10 to 12 times for each exercise. Do 6 or 7 reps of one exercise, and then switch to the other. Repeat until your 10 minutes have expired, resting as little as possible. Repeat this combination once a week for up to 4 weeks.
Dumbbell Hammer Curl
EZ-Bar Lying Triceps Extension