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 - Arms Day

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Barbell Close-Grip Bench Press	4 rounds	6-8 reps	0s
1B.Barbell Biceps Curl	4 rounds	6-8 reps	90s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Cable One Arm Triceps Extension (pronated grip)	3 rounds	10 reps	0s
2B.Alternating Incline Dumbbell Biceps Curl	3 rounds	10 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Diamond Pushup	3 rounds	AMAP reps	0s
3B.Close-Grip Chinup	3 rounds	AMAP reps	60s
Circuit #4 - 2-3 rounds Rest 45s between rounds
4A.Cable Triceps Pressdown	2-3 rounds	15 reps	0s
4B.Reverse Cable Curl	2-3 rounds	15 reps	45s

Date Created: 12/3/2018, UTC

Last Updated: 12/7/2021, UTC

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