The 15 Minute Bodyweight Arm Burnout (Mad Monday Workout)

Written By: Todd Kuslikis
April 29, 2013

Today we will be burning out our arms using 6 different bodyweight exercises. This workout takes about 15 minutes to complete and is brutal. If you are looking to increase the size of your arms I highly recommend that you perform this arm workout 2-3X per week. Obviously, nutrition for mass is also extremely important so you will want to make sure that you get that in order as well. You could do this workout on a Monday/Wednesday/Friday for a 3-day split or on a Tuesday/Friday for a 2-day split. It is very important that you reach full fatigue with each exercise. The workout is designed with exercises that “couple” off of each other in unique ways to make sure you target different muscle fibers. I guarantee if you do this routine will full burnout you will be EXTREMELY sore the next day. I shot this video on Saturday and it is Monday now and I am still super sore.

The 15 Minute Bodyweight Arm Burnout Workout

This workout is very intense. You’ll be performing 6 different exercises and 2 total sets (feel free to do 3 if you are more advanced). Here’s what the workout routine looks like:

15 Minute Bodyweight Arm Burnout Set 1:

Chin Ups – Make sure that you go through a full range of motion. You can keep your legs straight (like I demonstrate in the video) or just let them hang underneath you. Do absolutely as many as you can.

Eccentric Chin Ups – The word eccentric refers to having your muscle under tension while it is elongating. Research has proven that this is the MOST effective way of tearing muscle tissue so that is why I incorporated it into this workout. Lift yourself so that your chin is above the bar. Then lower yourself for a count of 10. Once you get to the ground, use your feet to push yourself back up to starting position and repeat. Again, the goal is to fully fatigue your biceps. By this point they will be screaming.

Supported Chin Ups – I placed this easier exercise last because it is meant as a burnout. Keep your feet on the ground or a chair and use your legs as necessary to push your body up. Do as many chin ups as you can.

The above exercises worked the biceps. Now its time for the triceps. Don’t take a rest here. You’ll get 60 seconds of rest in a bit. 😉

Side Lateral Raises – I first learned these from P90X. They are great for blasting out the triceps muscles. Lay on your left side and place your right hand next to your left chest muscle on the ground. Push yourself off of the ground using that right tricep muscle. Do as many as you can and repeat it on the other side.

Half Plank Tiger Bends – This is one of the exercises that I put in my Bodyweight Overload program. It is very intense and a killer on the triceps. Make sure to keep your triceps in tight to your sides as you do this.

Supported Half Plank Tiger Bends – This is basically the same thing as the normal half plank tiger bend but you will be on your knees. Do as many as you can so you reach full fatigue.


Knee Health Score 1

Repeat The Above Exercises For Set 2.

As you can tell the workout is really tough. Make sure to push yourself to full fatigue or you will be wasting your time.

My 4 Month Old Emma Chasing The Bumble Bee! 😉

My wife took this great shot of little Emma chasing the bumble bee. She is definitely getting stronger. I can hold her up by the hands and she does full squats. The determined look that she gets on her face is absolutely priceless!


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