I love finding new workouts and mixing up my workout routine at the gym. A website I love is bodybuilding.com. You can pick a workout plan that works best for you and they will show you 3 months worth of work outs. I love Jamie Eason and her work out schedule she posts. You can look at it here. This is one of Jamie Eason's (fitness model) workouts. I love this workout and it only takes about thirty minutes to do. I love it because its really fast but a really good arm workout. You can do this work out at home or at the gym. You just need one set of dumbbells.
wide push ups: 3 sets of 12 video
dumbbell bench press: 3 sets of 12
flat bench cable flyers: 3 sets of 12 video (I use dumbbells)
narrow push ups: 3 sets of 12 video
overhead triceps dumbbell extension: 3 sets of 12 video
triceps pushdown: 3 sets of 12 video or do triceps kickback if you are doing at home here
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