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Arm Blaster Superset Workout

By Suman Roy

Experience
Intermediate (2-3 years)
Time
66 minutes/day
Good for
Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Pull up bar
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

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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Day 1

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Circuit
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
1A. Close-Grip Bench Press
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Barbell Biceps Curl▶
1B. Barbell Biceps Curl
4 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Cable One Arm Triceps Extension (pronated grip)▶
2A. Cable One Arm Triceps Extension (pronated grip)
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
2B. Alternating Incline Dumbbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
3A. Diamond Pushup
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Close-Grip Chinup demonstrationPlay Close-Grip Chinup demonstration
3B. Close-Grip Chinup
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Circuit
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
4A. Cable Triceps Pressdown
2 - 3 sets, 15 reps, (rest 45s)
Show Alternative Exercises
Reverse Cable Curl demonstrationPlay Reverse Cable Curl demonstration
4B. Reverse Cable Curl
2 - 3 sets, 15 reps, (rest 45s)
Show Alternative Exercises

Date Created: 12/3/2018, UTC


Last Updated: 9/12/2020, UTC

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