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The good news: this delivers a hefty dose of volume and intensity in a time-savvy package. The bad news: you're going to need some new t-shirts

With the internet’s general insistence that we focus on big, compound exercises, a long list of body parts and movement patterns to train and an ever pervasive lack of time, it may seem as though training your arms directly is about as good an idea as central heating in an igloo.

While big sets of bench press, pull-ups and rows go a long way to filling out your sleeves, not everyone’s physiology will respond well to letting the guns play second fiddle, and some direct action may well be required if you want to add some meat to those arm cannons.

This quick fire, two move finisher is simple and sinister – delivering a hefty dose of volume and intensity in a time-savvy package, making it the perfect (almost) post-workout pump. Hitting the biceps and triceps with a tough but efficient 100 reps a piece; throw this protocol in twice per week and you’ll find yourself t-shirt shopping in no time.

You’re going to employ a ‘chipper’ protocol – breaking up the reps of each round as necessary to complete with good form but pushing close to your limits and finishing each round before you switch movements. Begin with 40 reps of both movements, followed by 30, then 20, finishing with a final 10 rep round of each.

Stand tall with a pair of dumbbells at your sides and your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control taking a three count to bring them down, fighting them all the way and repeat.

Lay flat on a bench or the floor with your dumbbells locked out above your chest (A). Bend at the elbows, slowly lowering the bells towards your ears, while keeping your upper arms locked in place. Stop just short of the bells touching the floor (B) before pressing back up explosively. Repeat.