Arm Blaster Superset Workout

Google Sheet Workout Export

By Suman Roy

Experience Beginner (1-2 years)
Time 38 minutes/day

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Average Exertion
Average Cardio Intensity

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 exercises in which you can lift the maximum amount of weights for building the strength and size and will end with high rep muscle burning exercises for completely fatiguing your arms. Following this workout routine once a week is sufficient for muscle growth. Give this workout a go and see some awesome new gains in your arms!

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Google Sheet Workout Export


Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Barbell Close-Grip Bench Press
4 rounds6-8 reps0s
1B.Barbell Biceps Curl
4 rounds6-8 reps90s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Cable One Arm Triceps Extension (pronated grip)
3 rounds10 reps0s
2B.Alternating Incline Dumbbell Biceps Curl
3 rounds10 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Diamond Pushup
3 roundsAMAP reps0s
3B.Close-Grip Chinup
3 roundsAMAP reps60s

Circuit #4 - 2-3 rounds

Rest 45s between rounds

4A.Cable Triceps Pressdown
2-3 rounds15 reps0s
4B.Reverse Cable Curl
2-3 rounds15 reps45s

Date Created: 12/3/2018, UTC

Last Updated: 12/7/2021, UTC

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