Workout: Unleash Your Arms

Trainer: Jeremy Scott, trainer at Jeremy Scott Fitness in Scottsdale, Arizona

Benefit: This monster set will hammer your biceps and triceps. You'll alternate between triceps movements and biceps movements so that you can rest one muscle group while attacking another.

21-Day MetaShred:
At-Home Program By Men's Health That Strips Away Fat And Reveals Hard Muscle

Directions: Perform 10 reps of each of the following exercises in the order shown, with no rest between moves. Rest 90 seconds when the cycle is complete.

That's 1 round. Do 4 rounds.

1. Dumbbell skull crusher
2. Dumbbell double curl
3. Dumbbell overhead extension
4. Dumbbell hammer curl
5. Dumbbell close-grip floor press

More Men's Health:
-- 10 Fitness Tools That Make Every Workout Better
-- Build A Butt Women Will Want To Grab With This One Simple Exercise
-- 3 Exercises That Will Turn Your Forearms Into Firearms
-- The J.J. Watt Workout