Need a double dose of life inspiration and workout motivation? Watch Brandan Fokken’s amazing life story now, then save his quick arm workout for whenever you need!

I was 26 or 27 when I seriously got into training and working in gyms. It was a long, difficult road to that point, and things certainly didn’t get easier when I got into serious physique competition. In fact, after one of my first physique shows, I nearly died. It can be a hard story to hear, but it’s an important one for me to tell.

When I was in the hospital, there was a point when I said, “If I get out of here, I’ll do good.” This moment, and this statement, focused me as a person. It gave me a greater purpose, and my entire life changed for the better after that moment.

This doesn’t mean that hard training is any less important to me now than it was before, though. It is, and will always be, the foundation of my life. It’s what pushed me to the edge, and what brought me back. Now, I’m eager to share that message and to share the workouts that sustain me.

This arms workout isn’t fancy. It’s a “punch the clock” kind of routine where you cram a lot of work into a little time, because the other option is doing nothing at all. I like these workouts because they put the responsibility squarely on the person performing them to make it great. If you want to half-ass it, that’s on you. But if you commit to it and really push in every minute you’re in the gym, you can still give your arms a serious message to grow.

You can hit this workout once or twice a week pretty easily. It’ll take you no more than half an hour. Let’s get after it.

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