Super set arm workout for serious gains

Ready to grow those arms? This arm workout is going to get you there.

Gabe, Mike, and Thomas are back in this quick, 1-hour super set arm workout that will ensure you won't be able to lift your arms above your head for the rest of the day!

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Wide grip triceps pushdowns super set with wide grip cable curls

 

Warm up first with some lighter weight on both exercises. Get the blood flowing and ensure that you feel comfortable increasing the weight before you move on.

This arm workout super set has five sets total. You will do the triceps pushdowns and then immediately do the cable curls. You take your rest after both exercises are complete.

For both of these, they decided to mix it up and use a lat pulldown bar to ensure they got a wide grip. Take note, all of them are holding the lat pulldown bar just before the bend starts.

Exercise	Set	DS	SS	Reps	Rest time (min)
Wide grip triceps pushdowns super set with wide grip cable curls	1	—	Yes	25/25	2
	2	—	Yes	25/25	2
	3	—	Yes	20/20	2
	4	—	Yes	20/20	2
	5	—	Yes	20/20	2

Overhead triceps extensions super set with incline dumbbell curls

NThis is another super set where there is no rest in between the overhead triceps extensions and the incline curls. Rest after you've completed both exercises.

The goal here is to push as much blood into the muscle cells as possible. After the first round of exercises, you're going to be fairly spent for biceps. Use as heavy of weight as possible where you can still just barely get all the reps.

The guys are using just 25-lbs dumbbells here and still getting massive results.

 

Exercise	Set	DS	SS	Reps	Rest time (min)
Overhead triceps extensions super set with incline dumbbell curls	1	—	Yes	20/20	2
	2	—	Yes	18/18	2
	3	—	Yes	15/15	2
	4	—	Yes	12/12	2

Biceps machine curls with time under tension

If you don’t have a biceps machine like this one, you can use double cable curls at a high position (standing) as a substitute.

The first two sets will be normal biceps curls.

The third and fourth sets will incorporate time under tension. For these sets, start by bringing both arms to peak contraction, then hold your right arm contracted while you do three reps with your left arm. Then switch and hold the left arm in the peak contraction position and do three reps with the right arm. You will do this for a total of 18 reps each set.

Exercise	Set	DS	SS	Reps	Rest time (min)
Biceps machine curls	1	—	--	20	2
	2	—	--	20	2
Biceps machine curls with time under tension	3	—	--	18/18	2
	4	—	--	18/18	2

Single arm rope extensions

 

 

On this last exercise, you'll want to either find a single arm rope or take a double grip rope and tie a knot in it, as shown here.

Next, lock your upper arm under your peck and then look away from the rope. 

The hinge should be at your elbow and you should feel a solid contraction in the triceps with every rep. Be sure to lock out and get a good squeeze on every rep too. This is one exercise where a lock out actually works well.

Exercise	Set	DS	SS	Reps	Rest time (min)
Single arm rope triceps extensions	1	—	—	20 each	2
	2	—	—	18 each	2
	3	—	—	15 each	2
	4	—	—	15 each	2

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