You don’t have to spend hours in the gym to get an amazing physique. The key is to build a program designed to target every muscle group in a very short period of time. I suggest doing compound, multi-joint exercises. When you do multi-joint exercises, more muscle groups are used per exercise, stimulating growth throughout the entire body, including your arms, due to the release of anabolic(muscle-building) testosterone and growth hormone. There is more demand put on the body when performing these exercises, creating a better result. Here are a few examples of exercises that will work the entire body very quickly and effectively, so you can get back to your busy lives.
Click the link below to watch the videos!
*Do 20 repetitions each for single arm movements. For full body movements, do 20 repetitions total.
Single Arm Thrust to Press: Shoulders and legs
Push-Up, Extension : Chest, Triceps, Legs, and Abs
One Arm Renegade Row: Back and Core Muscles
Curl Squat to Jump: Biceps and Legs