Look around online and you’ll find lots of “arm workouts for women.” Most of them feature perky young lassies doing hundreds of reps with 3-pound pink weights while dancing the merengue, doing jumping jacks, or basically just standing there posing.
This is not that kind of workout. This one will kick your ass, and it’ll do it in about a half an hour.
Team Bodybuilding.com-sponsored athlete Courtney Gardner’s workout is intense, with sets in the 10-rep range, short rest periods, a superset, and a double dropset. Your arms will be torched and your heart thumping as you burn through these six relentless exercises.
1
3 sets, 10 reps
2
3 sets, 10 reps (perform one arm at a time. In opposite arm, hold dumbbell still with elbow)
3
Superset
3 sets, 10 reps
3 sets, 10 reps (keep feet on floor)
4
Source: 30-Minute Kick-Ass Arm Workout
M. McDuffie Blog 