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Workout Of The Week - Build Bigger Arms Workout (2017 Week 22)

If today is arm day at the gym (and even if it isn't), this is the workout you should be doing. All you'll need is a pair of dumbbells and three exercises, all of which will target your biceps, triceps, delts, and shoulders—not to mention your entire lower body.

You'll dive right in with a starting set of single-arm alternating curl and presses that'll work to bulk up your biceps, triceps, and shoulders. Switch to a dumbbell front squat, which will force your torso and shoulders to work a little harder for stability. Finish off strong with a round of renegade rows, and you'll probably be feeling the burn pretty much everywhere by the end of this punishing routine.

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds. Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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