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Not only do you need to switch up your routine every few months, Miller also suggests powering through an entire arm series without resting. "The idea is to work with a variety of moves that touches multiple areas of the same muscles and deplete these muscles to near exhaustion." There's also a bonus: By eliminating rest time your chances of injury decrease because in order to complete so many sets, you'll need to use a lighter weight.
Try doing one or two biceps movements, like a reverse curl (where the palms are face down holding dumbbells) or a hammer curl (palms face inward holding dumbbells). Without resting immediately go into two to three triceps exercises (such as bent-over triceps kickbacks or one-arm triceps dips). You'll not only tone more, you'll keep your heart rate up, torching more calories as you go.Beat arm jiggle in 20 minutes with these flab-fighting exercises