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The Million Dollar Arm Workout

30-minutes to bigger, fuller biceps.
Beth Bischoff

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It might be a long shot developing a 95mph fastball to make the big bucks in the big leagues, but you certaintly can build yourself some solid beach muscles. Here's the only 30-minute arm workout you'll ever need.

Directions: Perform each exercise for the prescribed number of sets and reps before moving on to the next. Rest 1 minute between sets.

1. Chin-Up, 4xfailure

2. Hammer Curls, 4x12

3. Preacher Curl, 4x12

4. Concentration Curls, 4x12

Don't forget to pick up the May 2014 Issue of MEN'S FITNESS with Jon Hamm. Or check out his cover story, "A League of His Own," by downloading the Men's Fitness app for iPhone and iPad.

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Related:

10 Ways to Gain Muscle>>>
5 Essential Exercises for Bigger Arms>>>

 

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