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Super Set Arm Routine

Everyone wants a good set of arms. They are the most seen muscles on the body and can define a great physique. The triceps make up over half of the arm, so if you want shirt splitting guns, make sure your tris are developed. People notice the biceps first on a person because they are front and center, so making them big is a important objective to everyone who goes to the gym.


Many people work arms into the bigger muscle groups when it comes to training. Many times, they are just trained as a “supplemental” body part or they are over trained and emphasized more than any other muscle group. There needs to always be balance.


Arm Super Set Routine

Giving arms their own day is important to significant growth. Making sure you are still training the bigger muscle groups are important as well on the other days. Arms should be trained towards the end of the week, so they do not get weakened for when you train bigger muscle groups.


The Routine “Super Setting”

An intense and quick way to beat up any muscle group is by super setting the muscle groups. This is when you are training two different muscle groups on the same day, set by set. So, when it comes to biceps and triceps, you will start off with a set of biceps, and go right into a set of triceps with your break coming after you are done doing 1 set on each body part. For example, you can star with a set of 8 reps when it comes to dumbbell curls and then you would go right into a set of 8 tricep extensions, then take a short break.


Get it? Here is an awesome arm routine:

(A and B signify the superset approach)

  • A Straight Bar Curls – 3 sets of 12 reps

B Skull Crushers – 3 sets of 12 reps

  • A Seated Incline Dumbbell Curls – 3 sets of 10 reps

B Tricep Rope Pulldowns – 3 sets of 12 reps

  • A Cable Curls EZ Bar – 3 sets of 15 reps

B Tricep Overhead Cable Rope Extensions – 3 sets of 15 reps

  • A Preacher Curl Machine - 3 sets of 15 reps

B Bodyweight Bench Dips – 3 sets of 12-15 reps

  • A Dumbbell Hammer Curls – 3 sets of 15 reps

B Close Grip Bench Press – 3 sets of 10 reps


This is a good simple routine to get started or to switch things up with. Mess with the weight to make sure intensity is present. To not compromise form for weight!


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