Check out this killer upper body chest and arms finisher from the “Pump O’Clock” finisher track. You can throw something like this in at the end of your workout or class. All it takes is 10 minutes, a moderate set of dumbbells, and some bands.
Start with the 5 minutes of dumbbell flat bench. This should be as continuous as possible. I would aim to get somewhere around 100 reps or better with short rests to shake out your arms. Your sets may start at 20 or 30 reps and move down to sets of 10.-15 But don’t go underneath that number. Try to keep the movement nice and smooth. This doesn’t need to be heavy, the magic is in the time under tension.
As soon as you’re done with the bench, go over to a medium band and bang out 150 banded hammer curls in long sets of 30 to 50. These can be fast and you wanna try to push blood into the arms. Finally finish out doing the same thing with tricep extensions.
10 minutes, total badassery. Don’t tell me you don’t have enough time, bro.
