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By Suman Roy
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This workout is designed to build the sleeve busting arms that every gym goer dreams of. This workout routine consists of supersets of biceps and triceps exercises. The routine will start with exercis
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Source
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Pull up barAverage Exertion
Average Cardio Intensity
Workout Type
Experience
Time
Goals
This workout is designed to build the sleeve busting arms that every gym goer dreams of. This workout routine consists of supersets of biceps and triceps exercises. The routine will start with exercis
Show More
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Pull up barAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Bench Press![]() | 4 sets | 6 - 8 reps | 90s | |
1B. Barbell Biceps Curl![]() | 4 sets | 6 - 8 reps | 90s | |
2A. Cable One Arm Triceps Extension (pronated grip)![]() | 3 sets | 10 reps | 60s | |
2B. Alternating Incline Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
3A. Diamond Pushup![]() | 3 sets | AMAP reps | 60s | |
3B. Close-Grip Chinup![]() | 3 sets | AMAP reps | 60s | |
4A. Cable Triceps Pressdown![]() | 2 - 3 sets | 15 reps | 45s | |
4B. Reverse Cable Curl | 2 - 3 sets | 15 reps | 45s |
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