Hoping to fill out the sleeves of your t-shirt this summer? If your bicep routine isn’t getting results, try this 5 minute superset challenge to big up your arms.

A superset is two exercises performed in a row without stopping. Simply alternate the two exercises, resting as little as possible, for 5 minutes straight.

Because it’s intense, 5 minutes is all you need to see a difference.            


These are easy to perform and primarily work your biceps.


  1. Stand with feet shoulder-width apart. Hold two dumbbells at arm’s length by your sides with palms facing each other. Bend your arms slightly to take tension in the biceps.
  2. Keeping your elbows by your sides and upper body fixed, slowly curl up the dumbbells as high as possible towards your shoulders. Keep your palms facing each other throughout.
  3. Squeeze the biceps at the top of the movement, then slowly lower the weight back down to starting position.
  4. Repeat for 5 reps.
  5. Move onto the dumbbell overhead triceps extension.


Given that triceps make up almost two-thirds of your arms, training your triceps is just as important as training your biceps.


  1. Grab a couple of dumbbells and stand with feet shoulder-width apart. Engage your core and squeeze your glutes. Hold these contractions throughout.
  2. Press the weights up and over your head until your arms are straight and your biceps are next to your ears, palms facing. This is the starting position.
  3. Keeping your upper arms still, flex your elbows and lower the weights behind your head. Bend your wrists at the bottom to avoid hitting the dumbbells on the back on your neck.
  4. Pause, then extend your arms until back to starting position.
  5. Repeat for 5 reps.
  6. Move back to the standing hammer curl.

To make the workout more intense and interesting, add reps each time you complete the workout. So first round do 5 reps, then 6, 7 and so on.

Don’t forget to workout the rest of your muscles at other gym sessions. Why not book one today?  If you’re pushed for time, try other time-saving workouts such as Quick HIIT.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


craig t.
6 July 2016

craig t.

Nice to have some exercises that I can do at home in front of the telly, watching all this sport. It means I can take advantage of the gym equipment more when I'm there.

Joseph M.
6 July 2016

Joseph M.

I've never really focused on my triceps before which is something I need to change so thanks for this!

Matthew C.
5 July 2016

Matthew C.

Good that this includes both biceps and triceps. When I began weight training I only focused on the biceps. When I was told to include triceps my arms started to look much better.

Emma C.
4 July 2016

Emma C.

I don;'t particularly want big arms but I like the idea of a 5 minute arm workout. Will this just tone up arm muscles?

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