{"id":633416,"date":"2026-08-12T15:46:20","date_gmt":"2026-08-12T15:46:20","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/633416\/"},"modified":"2026-08-12T15:46:20","modified_gmt":"2026-08-12T15:46:20","slug":"i-made-my-best-arm-gains-with-5-minute-daily-workouts-build-your-biceps-with-this-100-curls-a-day-challenge","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/633416\/","title":{"rendered":"‘I Made My Best Arm Gains with 5-Minute Daily Workouts’: Build Your Biceps with This 100-Curls-a-Day Challenge"},"content":{"rendered":"

Struggling to add size to your arms<\/a>? Five minutes a day might be worth a shot.<\/p>\n

Jack Wiltshere, aka @sober.fitness<\/a>, swapped longer, less frequent arm sessions for one simple daily challenge: 100 dumbbell curls<\/a> per arm without putting the weights down.<\/p>\n

The idea came after he noticed just how quickly his arms seemed to bounce back after training.<\/p>\n

‘I could absolutely destroy my arms in the gym and 10 minutes later they’d already feel recovered, like I could have done more,’ he says. ‘This was certainly not my experience after leg day, for example.’<\/p>\n

That got him thinking: what would happen if he stopped trying to annihilate his arms in individual workouts and instead gave them a smaller dose of work every day?<\/p>\n

So he devised an experiment: 100 dumbbell curls per arm, every day, for 90 days.<\/p>\n

The 5-Minute Arm Challenge<\/p>\n

There’s not much to remember here.<\/p>\n

Grab a pair of light dumbbells<\/a> and alternate between:<\/p>\n