Superset Arm Workout

Supercharge your Arm Growth with this Workout!
All Photos taken at John Harris, DC Tower (Vienna)

Superset Arm Workout

Supercharge your Arm Growth with this Workout!

Without doubt, big arms are why most guys (including me) start going to the gym. Next to a big chest, big arms make your physique look masculine and strong.

To supercharge your Arm Growth I’ve compiled some of my favorite Arm Exercises into a superset workout!

What is a Superset?

In a superset, you move quickly from one exercise to the next, without a break in between the two exercises. Since you’re working different muscle groups on each exercise, you can save time while still working each muscle group with full strength! (e.g. Chest/Back, Legs/Shoulders)

Between each superset (Exercise 1+ Exercise 2) you can catch your breath and rest for 30-60 seconds.

How to perform a Superset and this Workout

In this workout, you’ll be supersetting Biceps and Triceps. Below you will see 6 exercises which will be performed in supersets. One superset consists of 3 Triceps and 3 Biceps sets – aim for a weight to be able to do 8-12 reps max. Let’s go!

Superset 1

Exercise 1: Dumbbell Hammer Curls

Reps: 8-12
Sets: 3
Superset with: Dumbbell Triceps Extension
Short break after 1 set of each

The first exercises is the good old Dumbbell Hammer curl. Grab a pair of dumbbells and lift them up until it almost hits your shoulders. Do not twist your wrist and make sure to stand straight and don’t work from the shoulder. Isolation is key!

Exercise 2: Dumbbell Triceps Extension

Reps: 8-12
Sets: 3
Superset with: Dumbbell Hammer Curl
Short break after 1 set of each

For this exercise, you will typically grab a dumbbell that’s slightly lighter than what you use for the hammer curl. Perform the exercise as shown on the pictures and make sure to go as far down as possible. Again, isolation is key as you want to focus on working from the triceps only. Do 3 sets for each arm!

Alternatively you can also use a barbell. When using a barbell, focus on keeping your elbows narrow to really hit that triceps hard!

Superset 2

Exercise 3: Cable Curls

Reps: 8-12
Sets: 3
Superset with: Cable Triceps Pushdown
Short break after 1 set of each

Use the rope attachment on the lowest position of the cable machine for this exercise. Range of motion is very important for this exercise – go all the way down and then pull up only using your biceps. While pulling up, focus on breathing out.

Exercise 4: Cable Triceps Pushdown

Reps: 8-12
Sets: 3
Superset with: Cable Curls
Short break after 1 set of each

Since you’re already on the cable machine, simply adjust the grip to the highest position. Grab the ropes and push down, using your triceps only. Really focus on the isolation of the exercise, as it’s crucial to hit the triceps correctly. When you feel like using to much shoulder/arm movement, lower the weight. The main axis of movement for this exercise is the elbow.

Superset 3

Exercise 5: TRX Biceps Curls

Reps: 8-12
Sets: 3
Superset with: TRX Triceps Extension
Short break after 1 set of each

I recently discovered TRX exercises to hit your muscles in a really different and new way! For this exercise, grab the handles and lean back all the way until your arms are fully extended. In a controlled motion, pull curl yourself up using your biceps. If it’s too hard, adjust your foot positioning to stand up a little more straight. That’s the cool thing – you can adjust the level simply by changing your angle!

Exercise 6: TRX Triceps Extension

Reps: 8-12
Sets: 3
Superset with: TRX Biceps Curls
Short break after 1 set of each

This might be my favorite TRX exercise – it will hit your Triceps hard and is the perfect finisher for this workout!

Grab the handles and lean forward with extended arms – somewhat in a “Superman” position. Then, bend your elbows until your head is between your fists. Now, in a controlled motion, extend your arms again and you will feel it burn in your triceps after just a few reps! If it’s too hard, again, you can just adjust your angle by changing your stance and foot position.

Wrapping it up!

There you have it – an intense and time saving workout to drastically increase your arm growth!

You can either do it as a full workout, or even add it after a leg or shoulder session. I love supersetting biceps and triceps since it doesn’t affect each other at all and you always have full energy for each new set. That’s the cool thing about super sets – the triceps is basically resting while you’re working your biceps and vice versa!

Give this workout a shot and I promise you, you won’t be disappointed. Let me know in the comments how you like it or feel free to email me and DM me on Instagram 🙂

Go crush it,
Alberto

 

Hi, I’m Alberto Nodale.

I’m a Sales Executive, Startup Founder, Mister Austria and Speaker – random right? But all the success I’ve had so far has one common denominator – mindset & personal growth! And I’ll show you, how you can work on your personal growth to reach your goals!