As classic as a peanut butter and jelly sandwich, biceps-and-triceps supersets is a tried-and-tested technique for building serious arms in one workout. Team Bodybuilding.com and MuscleTech-sponsored athlete Abel Albonetti is ready to share his particular brand of supersetting for arms.
"This workout is probably different from what you're used to," he explains. "We'll start off lifting heavy on biceps at the beginning of the workout and lighter on triceps, then toward the end of the workout switch and lift heavier on triceps and lighter on biceps."
Already a fan of superset training and high-volume hypertrophy, Albonetti includes five supersets, blood-flow restriction (BFR) training, intra-set pauses, and one giant-set finisher into this arm-training gauntlet. The result: an insane pump and major arm growth.
| Abel Albonetti's Perfect Arm Pump |
1. Superset - 4 sets
Barbell Curl - 12, 10, 8, 8 reps
Triceps Pushdown - Rope Attachment - 12-15 reps
2. Superset - 4 sets
Preacher Curl - 10 reps (perform with EZ-Bar)
Cable Rope Overhead Triceps Extension - 15 reps
3. Superset - 4 sets
Incline Dumbbell Curl - 10 reps
EZ-Bar Skullcrusher - 10, 8, 8, 8 reps
4. Superset - 4 sets
Hammer Curls - 12, 10, 10, 10 reps
Standing Dumbbell Triceps Extension - 10 reps
5. Superset - 4 sets
High Cable Curls - 15 reps (with BFR)
Triceps Pushdown -15 reps (with BFR)
6. Giant Set - 3 sets
Reverse Barbell Curl - 12 reps (perform with EZ-Bar)
Tricep Dumbbell Kickback - 12 reps
Close-Hands Push-Up - 12 reps