If you’re among those that finds it tough to hit the gym on a regular basis because of time constraints, don’t worry, you’re not alone! As long as you can find just 15-minutes a day to commit to these two simple exercises below, your guns will be set. Follow this simple routine for a month and you’ll be surprised by the results.

Activity 1. Hammer Curls for the Biceps

Required: 3 Sets of 6-8 reps with a one minute break between sets.

Position: Stand indoors with your feet shoulder distance apart. Keep your arms by your sides and palms facing inwards.

Technique: Stand still and curl the dumbbell slowly towards the front of your shoulder. Make sure to keep the upper arm vertical. Once it’s up, lower it over three seconds and repeat the activity without pause.

Activity 2. Lying E-Z Bar Triceps Extensions

Required: 3 Sets of 6-8 reps with a one minute break between sets.

Position: Lie on the bench (or any hard flat surface) with an overhand grip on the bar. Keep your hands closer than shoulder-distance apart and arms vertical.

 

Technique: Bend your elbows, taking three seconds to lower the bar to the crown of your head. Return to the starting position and repeat without pausing.

Also make sure to slip in a little green tea with lemon, and muscle-building protein foods like eggs, nuts, protein shakes and lean beaf to up your daily intake.