ARM SUPER SET WORKOUT BY SHAWN LEHNER

Brand ambassador Shawn Lehner created this nasty arm super set workout that literally caused our arms to grow 1/4″ from the pump. It’s a solid hour and a half workout that rotates from biceps/triceps in the super sets, to biceps/biceps, and finally to triceps/triceps. Bring your “A-Game” because this is one that will take all of your focus and maximum effort!

 

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Arm super set workout

Shawn Lehner’s story is one that will shock many of you. After having a skill saw cut through most of the meat of his quad, his post-recovery landed him heavier than he had ever been.  His transformation story is one that we will tell another time. For now though, Shawn’s progress is amazing and his drive to motivate and inspire others is one of the reasons he was hand selected to be a Body Spartan Brand Ambassador.

Cable rope hammer curls super set with cable triceps pushdowns

For the cable triceps pushdowns, use two, single arm attachments. This allows you to spread them apart at the bottom as shown in the video. You will get more of a contraction using these attachments than with a rope. Use a moderate tempo on the reps and squeeze and contract the triceps at the bottom of this arm super set exercise.

 

Set	Super Set	Reps	Rest
1	Yes	40/40	2 minutes
2	Yes	20/20	2 minutes
3	Yes	20/20	2 minutes
4	Yes	15-20/15-20	2 minutes
5	Yes	15-20/15-20	2 minutes
6	Yes	15-20/15-20	2 minutes

Dumbbell curls super set with cable triceps kickbacks

You can do seated or standing curls for this arm super set exercise. Also, if you curl the dumbbells at the same time, you will decrease the rest time on the biceps and increase time under tension, which means more stress and more growth!

 

 

 

Set	Super Set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	20/20	2 minutes
3	Yes	15-20/15-20	2 minutes
4	Yes	15-20/15-20	2 minutes

Dumbbell preacher curls super set with single arm triceps overhead extensions

Pay careful attention to the video for a few extra tips on this arm super set workout exercise. Specifically listen to Shawn discuss the proper form for the single arm triceps extensions. He also has a great tip for the biceps curls.

 

Set	Super Set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	20/20	2 minutes
3	Yes	15-20/15-20	2 minutes
4	Yes	15-20/15-20	2 minutes
5	Yes	15-20/15-20	2 minutes

Chest supported preacher curls super set with hammer curls

Pay careful attention to the video for a few extra tips on this arm super set workout exercise. Specifically listen to Shawn discuss the proper form for the single arm triceps extensions. He also has a great tip for the biceps curls.

 

 

Set	Super Set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	20/20	2 minutes
3	Yes	15-20/15-20	2 minutes
4	Yes	15-20/15-20	2 minutes

Reverse grip triceps pushdowns super set with single arm rope triceps pushdowns

For the rope pushdowns, you will do 4 sets of 10 reps for this part of the arm super set workout. You will rotate from one arm to the next every 10 reps.

 

Set	Super Set	Reps	Rest
1	Yes	20/10 each arm +10 each arm	2 minutes
2	Yes	20/10 each arm +10 each arm	2 minutes
3	Yes	20/10 each arm +10 each arm	2 minutes
4	Yes	20/10 each arm +10 each arm	2 minutes

Zotman curls

Curl the dumbbell like a normal curl. At the top of the movement, turn the dumbbell into a reverse curl and slowly lower it to the resting position.

Set	Super Set	Reps	Rest
1	No	20 or failure	2 minutes
2	No	20 or failure	2 minutes