20 minutes from now you will be done with your 20-minute arm circuit workout routine and you will have bigger, toned, stronger arms. Knocking out this 20-minute arm circuit workout routine two to three times a week will give you fairly immediate results. It no doubt is a challenging workout, but will be worth it in the end. The key to getting muscle growth is to make sure you have nothing left to give after your last rep for each exercise that you will do. Do not exercise the same muscles on consecutive days or you may cause an injury to yourself. So, do not perform an arm workout tomorrow. Give yourself a day or two to recover. Finally, eat immediately after your workout routine to help your arm muscles rebuild. A meal high in protein and complex carbohydrates is best.

Simple as that…

The 20-Minute Arm Circuit Workout Routine


Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat.

 If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.

Click on the exercise for further instructions.

Start with this total body exercise.

Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles.

A great exercise to target your biceps.

Muscles Worked: Biceps, shoulders, trapezius, core muscles.

Throw in another upper body exercise…

Muscles Worked: Pectorals, triceps, biceps, shoulders.

Full circle with shoulder circles…

Muscles Worked:Shoulders, trapezius, pectorals, core muscles.

Tighten up the tri’s.

Muscles Worked: Triceps.

Don’t forget to repeat the circuit!

Nice work! Post your time below to track your time and encourage others! Share your experiences with the 20 Minute Arm Circuit Workout Routine below!

Click here to find out how to optimize your post-workout recovery!