A Tabata Exercise Routine to construct Bigger Arms


Intense 5 Minute Dumbbell Forearm Workout

Video taken from the channel: Anabolic Aliens


Intense 5 Minute At Home Bicep Workout #2

Video taken from the channel: Anabolic Aliens


CrossFit® workout for Bigger Arms and Shoulders

Video taken from the channel: TeamRICHEY


Intense Tabata Dumbbell Bicep Workout (HIIT)

Video taken from the channel: Anabolic Aliens


Intense 5 Minute Resistance Band Bicep Workout

Video taken from the channel: Anabolic Aliens


9 Best Dumbbell Exercises For Building Bigger Arms!

Video taken from the channel: Blue Star Nutraceuticals


Bigger Arms Workout (Dumbbells Only)

Video taken from the channel: THENX

A Tabata Workout Routine for Bigger Arms Superset: Dumbbell curl with close-grip bench press? 2 sets of 12 reps for warm-up, 3 or 4 working sets of 8 to 12 reps Rest 60 seconds Tabata-style: Barbell curl? 20 seconds of high intensity (10 to 12 reps) with 10 second rest, 8 rounds (4 minutes Rest. Nowadays, no one has hours to spend at the gym, so a training style that delivers all the health benefits in a fraction of the time is key for maintaining a healthy lifestyle. It’s quick, simple, and effective! This 10-Minute Tabata Workout for Arms & Abs is great for burning fat and building strength. We’ve chosen five of our favorite moves, which you’ll perform 2 times each.

Jabs (first round) A. Stand with feet wider than shoulder-width apart, a dumbbell in each hand at shoulder level, underneath your chin. B. Alternating one arm at a time, quickly punch weights forward without fully extending the elbows. Keep core engaged and allow for a slight rotation in the torso with each punch.

In a Tabata workout, each round lasts four minutes. It requires 20 seconds of all out intensity, followed by 10 seconds of rest, repeated eight times. And.

Tabata exercises for beginners. Squats. Directions: Stand straight with shoulders above hips, feet hip-width apart and toes turned out slightly. To begin the movement, drop your Crunches. High knees (or jog in place).

Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time. Four Minutes to Freedom The Tabata method is easy to understand, but it’s not easy to do. For training your upper arms (biceps and triceps) I like to use all kinds of rep ranges, high (15-20), moderate (8-12) and low (4-6).

Each has its own purpose and will be critical to use all ranges in your pursuit of bigger arms. Forearms on the other hand are what I like to call the “burning buggers.”. This is my go-to Tabata workout to target abs, shoulders, and arms fast.

Grab a set of moderately heavy dumbells and set a Tabata timer for 20 seconds of work and 10 seconds of rest for a. This Tabata workout, created by Crossley, as part of our larger Fit at 40 series, focuses on 20-second periods of work, with a following 10 seconds rest, for four exercises. Studies have shown that subjects who follow a Tabata-style workout have similar cardio improvements as the steady state cardio type workouts. Create Your Own Tabata Workout.

A typical Tabata workout consists of eight rounds of an exercise that follows an alternating 20 seconds of a performance and a 10-second break.

List of related literature:

Perform 6 to 8 repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

This is another fantastic mobilization that improves overhead position as well as midrange flexion movements like the bench press and pushup.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

After finishing the desired number of repetitions, repeat the exercise with your left arm.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Complete your repetitions, then repeat the exercise using the other arm.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Drop the majority of them from your routine except, of course, when training arms.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Complete all reps and repeat with your left arm.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

This is also a great routine for intermediate bodybuilders attempting to gain size and strength.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

During any of these exercises you must pay attention to using excellent technique.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

Follow with single-arm presses in front, down, to the side, and across the body, and progress to double-arm presses to the front, to the sides, and overhead, first in unison and then in opposition with the legs.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

These techniques can then be integrated into a program of total-body strength and power exercises.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I’m not saying he hasn’t put in the work. Without putting in the work nothing will happen…. He looks pretty gassed up though. And i’m not opposed to it by any means. I hope that one day people would be transparent on what supplements they use and if they use. Especially those on the elite level.

  • [watches workout vid]
    [gets motivated to workout]
    [walks out room to get dumbbells]
    [picks up dumbbells]
    [fails to pick up dumbbells]
    [walks back into room]
    [continues to watch workout vid]

  • I like how you guys and John Glaude are friends and I also like how Matt Fraser and Rich Froning are friends. CrossFit really has one of the best communities. Everyone stands together to make one another better all around people.

  • I started watching these videos about a month ago when i found them when doing a crossfit workout search on youtube.
    Since then ive been watching 2 or 3 videos a night and now ive caught up.
    Now ive nothing to watch at night!
    Craig you have to make more videos mate…like now please!
    Seriously though,watching these videos has been really inspirational and has gave my training a new lease of life.
    Ive been weight training for some years now with good results for a guy in his late 40’s, but watching Craig & Jas and all the athletes really get me fired up to train hard.
    Thank you Craig,Jas,Kevin,Mikey and all the rest of the people on here.
    Team Richey ����

  • how would I put this into a workout though?
    Do I do this one day then focus on another body part the next day or what…?

    ps: anyone’s say is much appreciated

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • 2x Warmup
    20 wrist curls
    20 up fading wrist curls
    40 sec farmer walks

    3x Main workout
    20 Cross curls
    10 bicep curls
    12 tricep kick backs
    12 behind head tricep
    12 dumbbell skies
    10 hammer press
    10 lateral raises
    10 reverse flys
    10 upright rows

  • I’m 6’0 115 pounds. Is it even worth it for me to do this everyday even though I only have my moms 5 pound dumbbells at home with me?

  • I only just discovered Tabata, definitely will alternate it into my normal HIIT days. I want to try round 1: biceps then for round 2: the triceps from another video. Or any other group (perhaps a lower body for round 2). Is there any reason that SHOULDN’T be done? I have done literally no research beyond this and one other video:p

  • Bro if ur shoulder pressing dumbbells that you can curl…. you’re going way too light for a good shoulder growth stimulus. Should be shoulder pressing 100lbs dumbbells. That’s how your shoulders will grow.

  • Glad that music is more prominent in your vids! Helps keep me pumped if something else is going on in background. Awesome bicep workout!

  • Six months after,yea this really works bro,my arms got some serious gains i used to do extra fit my tshirt arms, now i don’t. The gains are that much noticeable.

  • Next time you come to Miami, let me know. I built a residential condo and have 7 units that I didn’t sell, just use for rent. You can stay there. It’s on me. Sick content.

  • Personally’ i’m not aiming for huge muscles. I’m just doing it for the fun and achievement values. At the moment i’m built like a stick insect. heehe! 😉

  • Man my arms already sore from doing all this 2x but I still did it 3x I choose to work out hopefully I can stay to working out everyday

  • Wrist curls 20x
    Supinated wrist curls 20x
    Farmer walks 40s

    3 rounds to warm up

    Cross curls 20x
    Isometric bicep curls 10x each arm
    Tricep kick backs 12x
    Overhead tricep extensions 12x
    Dumbbell skies 12x
    Hammer press 10x
    Lateral raises 10x
    reverse flyes 10x
    Upright rows 10x

    3 rounds total to complete the workout

    Just For Myself

  • Will these HIIT dumbbell routines really help in gaining muscle mass or just lean muscle if done in a daily basis? Please kindly let me know?

  • There is a quote “if you want be a lion you must train with lions. Here blue star all are lions. David is my favourite keep going…..

  • YOURE THE MANNN!! Dude I love your videos, your pumps are crazy?!! What u gonna be doing next on ur schedule?

    You’ve inspired me to create my own channel, I would love if anyone could show me support:) thank you

  • Download My Workout App Exerprise FREE https://bit.ly/2LmI52B
    Full Weekly Schedules for Intense Workouts https://www.anabolicaliens.com/programs/
    Follow My IG! https://bit.ly/2OlD6BK | Like on FB: https://bit.ly/2GOz5W3 | Follow My Twitter: https://bit.ly/2vqjynF
    Sign Up for My Mailing List to Get Exclusive Deals! https://bit.ly/2U9vRhJ

  • 3 months ago i started training my biceps, one set of this is brutal, three months later, my biceps are quite trained, but one set of this is still very hard

  • Thank you…I am impressed and will try this…been lifting weights and always without steroids…for 48 years…YES…AND I AM HEALTHY AS AN OX!!!

  • I just completed 3 rounds of this workout!!! I have been doing one round every day when I started and saw actual progress in my strength and development. This one really works!!! Push yourself and do as much as you can and be patient! My arms used to be skinny and not well built so anyone can do this. Good luck!!!!

  • I’ve seen a bunch of “no equipment” biceps training videos, over a few months, and never got a single one that was actually efective.

    This video is incredible.

    Amazing content. Really works, so simple.

    Thank you, man.

  • Lol so much for crossfitters claiming direct arm training is useless. Still they do it.
    Apparently there’s no truth to crossfit. ��

  • Is it effective to have done this workout with 7kg on each Dumbell? I was melting man! haaha! it was super fun though! Thank you soo much! Peace Friends!

  • I looked up “Aliens” because I wanted to watch some cool stuff before bed and your video came up with the most hits. You doin it my guy

  • i’m confused when he says round 1 of three does that mean he wants us to do this three times in one session or three times in one week

  • Hey man, big thanks for doing these resistance bands videos.
    These workouts are killer! I also use bits of these workouts when I’m doing dumbbells. They compliment each other well.

  • Download My Workout App Exerprise FREE https://bit.ly/2Ji3XvC
    Full Weekly Schedules for Intense Workouts https://www.anabolicaliens.com/programs/
    Follow My IG! https://bit.ly/2OlD6BK | Like on FB: https://bit.ly/2GOz5W3 | Follow My Twitter: https://bit.ly/2vqjynF
    Sign Up for My Mailing List to Get Exclusive Deals! https://bit.ly/2U9vRhJ

  • Is there a difference in terms of muscle development/ growth when you do 5mins of this versus 3 sets of each workout mentioned with a one minute rest between each set?

  • Wow. Im happy to see ur video. Currently Im starting to notice that my forearms not big like my biceps shoulders and triceps.thanks to you! I feel the burn very much.

  • Tbh, ive always been a smaller built guy with a toned body, but thanks to this and the 5 Minute Intense Chest Workout mixed with a daily whey protein shake, ive put on that 15 lbs in upper body mass that ive always been sorely lacking. Thanks a ton!! ��

  • I feel like you pumped your arms up first before recording this video coz these exercises alone can’t bring out that kind of pump. Beast mode.

  • Download My Workout App Exerprise FREE https://bit.ly/2JpBJSO
    Full Weekly Schedules for Intense Workouts https://www.anabolicaliens.com/programs/
    Follow My IG! https://bit.ly/2OlD6BK | Like on FB: https://bit.ly/2GOz5W3 | Follow My Twitter: https://bit.ly/2vqjynF
    Sign Up for My Mailing List to Get Exclusive Deals! https://bit.ly/2U9vRhJ

  • your workouts have helped me so much. After I finished another workout on YouTube, I came here to help grow my muscles again and you are helping so much! I no longer get comments about how thin my arms are����

  • I had to do two sets of these workouts because I didn’t feel it that much on only one set. I cant do 15 lbs but 10lb is too easy. I think I’m going to need some 12s.

  • You’re killing it on your videos Mike. My first video was your Intense 5 minute at Home Forearm Workout. Since discovering that I’ve probably done over 50 of your videos. They are a great stand alone for when I’m strapped for time, or even picking a few of the 5-10 minute videos and getting a great pump in. I just finished Forearm Day 6, Tricep Tabata, Bicep Tabata, and Bicep HIIT. Awesome! Keep up the great work.

  • Thank you for the video it really helps. And thanks for taking the time to make a good workout video. I learned some new workout routines.

  • I highly recommend this dude and his channel. He uses light weights in his work outs.seems a little bit too simple, but I’ve gotten the most gains off of anabolic aliens. I’m a truck driver and don’t have a lot of room on the truck for weights and I need to keep it simple when it comes to my workouts. This guy’s routines really work. Not just for losing weight but GAINS!!!! I’ve never had newbies come up to me at the gym and ask me what my secret is. Now when they do, I directed them straight to this channel.⛟������������

  • I’ll tell you guys about my results. My responses may not be consistent but I’ll still comment occasionally.
    Day 1: For my first day it wasn’t too bad not to say that I wasn’t burnt out
    Day 2:I haven’t noticed any drastic change but it feels good
    Day 14: I have noticed my forearm getting slightly bigger

  • Hi Mr.Alien, your workout videos are awesome & it is totally different from other trainers.
    I’ve a doubt, I’ll get my biceps bigger or stronger if I do this routine workout?
    Please give me a reply����

  • Hi, I have been following you for a while and I saw that you have for example two different types of exercises for the biceps. One is a normal workout and the other one is HIIT workout. If I do the HIIT workout instead of the normal workout, will my biceps grow faster? And are HIIT workouts usually better for muscle grow than normal workouts?

    BTW. Thank you for all ur videos

  • I bought two 15kg dumbbells because i thought everyone trained with 15kg or at least 10kg, but reading the comments i realized i’m an idiot

  • For some people they don’t work to build muscle no matter how many times a week you do it.
    I used to do it 7 days a week 3 to 4 times in 1/2 to 1 hour time and gained no muscle.
    I toned it down to 3-5 times 6 days a week for 1 hour. Reason is I do not gain any muscle tone, but I do sweat a lot during that hour. You lose 1/2 to 1 pound a day sweating every time. So it’s good for losing weight specially in the summer. So at least the Resistance Bands if not for muscle gain, are good for losing weight period. At least there’s hope for something.

  • Hey stop using steroids brother. I know the signs of steroids. I did bodybuilding on and off for 8 years. True steroids help a lot. But it’s not worth it. Their bad for your organs.

  • Great HIIT workout. It really helps when I don’t have a lot of time to go to gym before work. I was struggling to finish with 15 lbs dumbbells. I’m new to weight training so I guess that should be expected. How man sets of these 5 minute training exercises should I do?

  • I am doing the whole playlist in one day as if it is a fullbody workout four days a week with a rest day in between, or should I do separate the excercise throughout the four days, is it okay like I’m doing it or do you recommend me the split training

  • I’m 56 and have been doing your no weight workouts in the morning at work and some jogging. Thought I was in “okay” shape, did these and the Tabata back workout. Dude I am in pain in a good way). thank you!

  • Ive been doing this workout for a while now, but after the workout when i try to keep arm straight i feel pain idk why and it goes on and doesnt seen to stop. I need help if anyone can help pls do

  • I can’t believe anyone disliked this… Man this video is my opener and closer on bicep days… Thank you I’m losing fat and gaining muscle I watch all your videos

  • Cross curls 20x
    Isometric bicep curls 10x each arm
    Tricep kick backs 12x
    Overhead tricep extensions 12x
    Dumbbell skies 12x
    Hammer press 10x
    Lateral raises 10x
    reverse flyes 10x
    Upright rows 10x

  • Bro, i love your trainings. I had severe shoulder injuries and i stopt going to the gym. I needed to do something because i “die” without sport lifestyle, this way i discovered you. I do your trainings every day and i feel perfect!!

  • Are those 15lb or 15kg dumbells? I’m in nowhere near as good shape as you, but am having no trouble at all with my 15 pounders. As always, terrific workouts. Anabolic Aliens are my go to workouts almost every night!

  • Hi, Very good video, really intense, as usual. So, can you tell me the brand of Handles that you use with your tubes of resistance for your video. Thanks for that.

  • I work as a security guard for graveyard shift and im trying to lose weight to take my job more seriously. This will be my go to at nights. Even when I was skinny I never saw major veins so thats my goal. That and to be healthier. Thanks for the great video. Im doing it with tens and my arms are noodles

  • If I was to work out 3 times a week and picked:
    intense bicep Monday
    intense forearm Wednesday
    Intense chest Friday
    Would that work as a weekly workout and how long could it last before I need to change a routine?

  • Make sure you copy their exact form. If you have bad form, or over do it, you can end up with tendonitis. I did and I thought, “if I just push through the pain, it will get easier”. 4 months of chronic pain and 5 months of physical therapy later and I had learned from my physical therapist that I had, “too much go and not enough knowledge about kinesiology”. Now I know…and you do too! Good form counts for a lot!

  • awesome content!! Thank you Richey… You inspired me to create my own Crossfit Youtube channel..i hope u keep creating content so i can be more inspired!

  • Can anyone help, so I can do forearm and bicep BOTH intense workouts back to back for 1 set, rest then again for 2 sets, and do this Monday’s? Then same for abs and chest on Wednesdays? Is that ok to do?

  • I’d just like to add, if you like donuts and are going to be at the West Coast Classic, Donut Bar in San Diego or Temecula will change your life.

  • Noah Olsen seems like a really nice guy. I have enjoyed seeing him in your vids, and I get it style is subjective, to each his own, but man that kewpie doll/man bun thing has got. to. go….

  • Download My Workout App Exerprise FREE https://bit.ly/2JaJJI1
    Full Weekly Schedules for Intense Workouts https://www.anabolicaliens.com/programs/
    Follow My IG! https://bit.ly/2OlD6BK | Like on FB: https://bit.ly/2GOz5W3 | Follow My Twitter: https://bit.ly/2vqjynF
    Sign Up for My Mailing List to Get Exclusive Deals! https://bit.ly/2U9vRhJ

  • Been doing this for a month at first it was hard to push and know how to workout like this but i got used to it and it is actually really effective my biceps grew big time

  • He used 15 pounds of each dumbells he showing that you don’t have to lift heavy set of weights it’s all about how many reps you do. 15 or 20 pound dumbells are good for this exercise

  • Bro, do NOT underestimate this! My biceps felt like they were going to pop LOL

    Edit: My biceps and forearms were sore for 2 days LOL

  • First off, I want to say these videos are awesome, you’ve got me hooked on Tabatas. Sitting at 5′ 8″, I use to weigh 185 lbs at 7% body fat, and was in excellent shape. Long story short, I fucked my back up and was out of commission for a full year. Let’s just say, I fell off the wagon, and became unhappy with my body. These workouts are great, motivating, and really have turned me into a fat burning machine. These are especially helpful now since I’m a Sales Manager, and don’t have 2 hours to hit the gym any more. Keep up the great work, and keep the videos coming!

  • i wish i would look like you soon:( im tired and sick of this body-shaming they throw at me every time i go out from the house ☹️

  • Used this as my first time working my bis since march. Gave me a crazy pump. Woke up with doms the next day but I’m good now and ima carry on doing this. Thanks.

  • Get your band here for a great price and quality.
    Uk and Europe.


  • remember to focus on controlling the movement downwards in the eccentric phase, as this is the best way to induce muscle hypertrophy and see best results..killer workout none the less

  • this was a great video because you did it all with dumbells and they are the only way to go,very helpful once again great video,keep the dumbell videos going.

  • Hey

    Could you please check out my YouTube Channel and if you like the content please give a thumbs up and subscribe. FYI I Subscribed to you already Thanks in advance.

    Click the link below


  • Hello. I did this one ☝️ today with 7.5 lbs (each) dumb bells. Only one Tabata circuit. I was just wondering if I should/could have repeated another circuit? (I’ve been doing Tabata circuits for a few years…my consistency could be a tad better ������‍♀️)

  • Does it burn for anyone who do the finger wrist curls because it doesn’t for me for some reason, I don’t know if I’m doing it right so I want to know. Cause I expect to feel some pain doing that exercise like I did with the other four.

  • Mike, my man… I absolutely love your resistance band workouts.. I never felt my biceps burn like this before, and I consider myself a gym aficionado. Thanks for the time you spent filming this. You always encourage us to do better than you. It shows me how humble you are. I’ve subscribed immediately ��

  • Hey Chris. Am a big fan of your work bro keep up. Particularly in this video you did not say the different masses dumbbells to use in each exercise because I think they should be different so as not to strain.
    I also wanted to know the cost of your sweatpants and T-shirts in Kenya shillings. Thankyou.

  • Not joking here, will also post updates. Just dont like it above 30 bec I dont think I wont be able to do for more than 1 month ��

    ���� This is how many days I will do this

  • Every time i trained,i always thought im gonna die,then when i have a rest day,i want to train,what the fuck is wrong with me
    And also Great video as always