by Abrar Khan

Arms Workout That Takes Just 7 Minutes

–Overhead triceps extension

Z press

Bent-Over Row

Biceps Curl

Exercises

Overhead Triceps Extension

1

Pause for a second, and then slowly lower the weights back down behind your head. This is 1 rep. Continue for 40 seconds.

Z Press

2

 Press the weights up as you straighten your arms, keeping your back straight. Resist the urge to lean back. Return the weights to starting position. This is 1 rep. Continue for 40 seconds.

Biceps Curl

3

Perform a biceps curl by bending at the elbow. Bend your elbow to lower the weight back down. This is 1 rep. Continue for 40 seconds.

Bent-Over Row

4

Slowly lower the weights by extending your arms toward the floor. That’s 1 rep. Continue for 40 seconds.