Arm Blaster Superset Workout

By Suman Roy

	Beginner (1-2 years)
	38 minutes/day
	Build Muscle
	Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Vertical Bench, 2 x Dumbbell, Incline Bench, Bodyweight, Pull up bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Cambered Curl Bar Attachment Show More

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!

Description

Day 1 - Upper

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Circuit

Barbell Close-Grip Bench Press demonstration

1A. Barbell Close-Grip Bench Press

4 sets, 6-8 reps, (rest 90s)

Time between exercises: 60s

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1B. Barbell Biceps Curl

4 sets, 6-8 reps, (rest 90s)

Time between exercises: 60s

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Circuit

▶

2A. Cable One Arm Triceps Extension (pronated grip)

3 sets, 10 reps, (rest 60s)

Time between exercises: 60s

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Alternating Incline Dumbbell Biceps Curl demonstration

2B. Alternating Incline Dumbbell Biceps Curl

3 sets, 10 reps, (rest 60s)

Time between exercises: 60s

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Circuit

3A. Diamond Pushup

3 sets, AMAP reps, (rest 60s)

Time between exercises: 60s

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3B. Close-Grip Chinup

3 sets, AMAP reps, (rest 60s)

Time between exercises: 60s

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Circuit

4A. Cable Triceps Pressdown

2-3 sets, 15 reps, (rest 45s)

Time between exercises: 60s

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4B. Reverse Cable Curl

2-3 sets, 15 reps, (rest 45s)

Time between exercises: 60s

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Date Created: 12/3/2018, UTC

Last Updated: 10/27/2021, UTC

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Arm Blaster Superset Workout

Day 1 - Upper

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