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arm workout world gym sf

Arm super set workout with Brian “The Machine” Cage

Brian Cage is back to lead the Body Spartan team through a pump-filled arm workout that’s loaded with more super sets than you’ll know what to do with. Do you have the mindset and the gall to get through this Arm Destruction Workout?
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Push downs super set with standing cable curls

cable push downs

Cable curls

Its arm day, and what a better way to warm up the arms than with a biceps/triceps super set. Using either two or one cable machine(s), hook up your preference of attachments. Start with push downs, making sure to keep your back straight, chest up, and not leaning over the weight. Once you have finished the push downs, switch two apposing cable machines at  shoulder height. Attach a single grip attachment and place one in each hand. Keeping your elbows flared out and not coming inward, begin your cable curls. Really focusing on the contraction at the end of the movement.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 20/20 2 minutes
3 Yes 20/20 2 minutes
4 Yes 20/20 2 minutes

The rest of the arm workout is below, but if you like this workout, then we’ll give you 14-days free to try all our programs!

Our All Access Pass gives you full, unlimited access to every one of our Body Spartan Programs! They each come with custom nutrition, workouts, instructional videos, custom calculated heart rates for cardio, and a whole lot more!

Start your 14-day free trial today and see the difference!

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial

Spider curls super set with hammer curls

spider curls

Hammer curls

Super set number two starts with a not so common exercise, the spider curl. This movement can be performed with an EZ bar, straight bar, or dumbbells. A standard spider curl would require you to hang over the opposite side of a preacher bench, with your chest on the 45 degree side, and your arms hanging over the straight side. We took it a step further and went with hanging spider curls. Lean on a incline bench with your arms hanging freely. This will require you to slow down the movement and not use a swing motion. This is one of the most difficult movements, because you cant leverage anything with you arms hanging freely. Once toasted from the spider curls, grab your dumbbells and and begin your hammer curls. Again, making sure that your elbows are tight and slightly anterior to the body and only bending at the elbow hinge joint.

Set Super set Reps Rest
1 yes 20/20 2 minutes
2 yes 18/18 2 minutes
3 yes 16/16 2 minutes
4 yes 12/12 2 minutes

Skull crushers super set with close grip press

Skull crushers
triceps chest press

Back to the triceps with one of Body Spartans’ favorite super sets. This will require one EZ bar for both movements. Start by laying down on a flat bench and holding the EZ bar over your forehead. Lower the weight toward your head and then extending up and slightly back, which will keep constant tension in the triceps. Its important to remember to only hinge at the elbow and not recruit your chest into this movement. Once you have finished your first set, lower the bar over your chest. This will be similar to a close grip bench press. You will be recruiting from chest and anterior delt slightly, but focusing most of the contraction in the triceps. Remember to lock out at the top of the press, so that you fully engage your triceps.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 18/18 2 minutes
3 Yes 16/16 2 minutes
4 Yes 12/12 2 minutes

Triceps machine super set with seated cable concentration curls

Triceps machine

concentration curl

The triceps machine will lock your arms into place, allowing you to fully focusing on the extension and contractions of the triceps. If you do not have a triceps machine, you can do dumbbell skull crushers or overhead rope extensions. Once you finish your extensions, hop onto a seated cable row machine and hook up a single grip attachment. Start by bending one knee and with the same side arm, place your elbow on your knee for leverage. With a supinated grip (palms up) begin to slowly curl. Concentration, means that you want to concentrate on the end movement, or the squeeze. Slowly retract and repeat until you finish your reps. A good note for any single concentration movements, is to start with your less dominant side, followed by your dominant. This will help keep the Strength equal with good symmetry.

Set Super set Reps Rest
1 Yes 20/12 2 minutes
2 Yes 20/12 2 minutes
3 Yes 20/12 2 minutes
4 Yes 20/12 2 minutes

Final thoughts on the super set filled arm workout

As always, bring your BCAAs with you to keep your blood stream primed. Be sure to use proper form on all exercises and of course, push yourself beyond what you think you are capable of. You’ll be surprised what you can accomplish! Also, if you’re looking to go beyond just an arm workout and you’re wanting to get lean, ripped, and shredded, it’s time to give Brian Cage’s Forge5X a go! You get 14 free days to try Forge5X and every other Body Spartan Program!

Our All Access Pass gives you full, unlimited access to every one of our Body Spartan Programs! They each come with custom nutrition, workouts, instructional videos, custom calculated heart rates for cardio, and a whole lot more!

Start your 14-day free trial today and see the difference!

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial
All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial