Everyone loves arm day—but you might not always have a whole lot of time to dedicate to getting swole. You want to spend hours in front of the gym mirror working every conceivable angle of your pump, sure, but when your schedule gets overwhelming, the limited time windows you have to work in a workout might discourage you from even picking up a weight.

That doesn't have to be the case—especially not if you ask firefighter and trainer Frank D'Agostino, N.A.S.M.-C.P.T. He designed this super-quick 10-minute routine to ensure that you'll never miss an opportunity to hone your guns. All you need for the Arm Blast is a set of dumbbells and some space to spread out.