Build Bigger Arms In 45 Mins (Scientifically)
Jeff Nippard
Dec 11, 2025 15:06
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This arm workout only took me 45 minutes. Low-volume, high-intensity. Let’s go.
First up: 2 sets of Bayesian curls. Keep your upper arm behind your body and think about stretching your biceps at the bottom of each rep. Squeeze hard at the top. Both sets to failure.
Next: 2 sets of throat crushers. Some would call these JM presses, they’re basically in between a skull crusher and a close-grip bench press: bringing the weight down to your neck. Lower the weight under control and be careful.
Then: 1 hard set of preacher curls to failure. All your focus should be on your biceps, I stay in the bottom ⅔ of the range of motion on these.
For shoulders, all I did was 2 sets of machine lateral raises. Think about sweeping the weight out rather than shrugging it up. Both sets to failure.
Next: 2 sets of cable kickbacks. Brace with your non-working hand and focus on squeezing your triceps at full extension. Both sets to failure.
Then: 1 set of inverse Zottman curls to failure. These are really fun and challenging if you haven’t tried them before! Curl up with a hammer curl grip, rotate your palms up at the top, and control the eccentric on the way down.
To finish: 2 sets of wrist curls and 2 sets of wrist extensions! Get the full Min-Max routine on jeffnippard.com!
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