With an ever growing list of training goals to hit, and with workouts promising everything from adding years to your life, making you more productive at work and increasing your performance in the bedroom, it’s becoming increasingly difficult to find the time to do sessions you just plain enjoy.

Case in point being the simple pleasure of getting a really, really sweet pump and adding some size to your arms.

But no matter how time crunched you are, this express arms sessions promises to stretch your sleeves, grow your guns and put a smile on your face, all in under 10 minutes (if performed with the intended gusto).

Grab an empty Olympic barbell, or a light set of weights and work your way through the following biceps and triceps pairing. Perform 30 reps of both movements, back to back, followed by 25 of each, then 20. Continue working back and forth, removing five reps each round until completion.

Rest only as necessary to keep your form tidy and tempo tight, but don’t slack — if it’s not burning, you’re doing it wrong.

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A. Barbell Curl x 30, 25, 20, 15, 10, 5

Stand tall with an empty bar or a light weight, your palms facing towards you, shoulder width apart (A). With minimal momentum, curl the bar upwards towards your chin (B). Squeeze here and lower the weights under control taking a three count to bring it down. Repeat.

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B. Overhead Tricep Extension x 30, 25, 20, 15, 10, 5

After your final curl hold the barbell at your waist and switch your grips, so that your palms are facing away from your body. Pull the bar to your shoulders, press it into the air, then bend at the elbows, lowering the bar down behind your head (A), pause here before reversing the movement, extending the bar back overhead. Repeat. Keep your elbows tucked in throughout and focus on stretching, then squeezing your triceps