Triple Superset Routine For Arm Size Specialization
Monday, June 5th, 2006. This routine is one whopper of an arm builder. It’s a bodybuilding classic. If this doesn’t pack inches of sleeve-busting muscle on your biceps and triceps, then nothing will… read on for Bigger arm secrets…
ARMS (biceps & Triceps in superset pairs)
- A1 Standing Dumbbell curls (together)
- 3 sets X 52.5 lbs X 12, 11, 10 reps
superset to
- A2 Dumbbell Tricep Extension behind head
- 3 sets X 70, 75, 80 lbs X 13, 12, 12 reps
- B1 close grip straight bar preacher curls
- 3 sets X 75 lbs X 12, 12, 11 reps
superset to
- B2 lying 2 dumbbell tricep extension
- 3 sets X 35 lbs X 12 reps
- C1 Dumbbell hammer curls (together)
- 3 sets X 45 lbs X 12, 10, 9 reps
superset to
- C1 Dumbbell tricep kickbacks (together)
- 3 sets X 40 lbs X 12, 10, 9 reps
FOREARMS
- A1 Hammer strength gripper machine
- 4 sets X 90, 110, 120, 130 lbs, X 20, 15, 12, 12 reps
superset to:
- A2 single arm wrist curl machine (plate load)
- 4 sets X 30 lbs X 12-15 reps
- B1 Hammer strength gripper machine
- 60 second hold in squeeze position
Workout Commentary
- A1 Standing Dumbbell curls (together)
- 3 sets X 52.5 lbs X 12, 11, 10 reps
- A2 Dumbbell Tricep Extension behind head
- 3 sets X 70, 75, 80 lbs X 13, 12, 12 reps
- B1 close grip straight bar preacher curls
- 3 sets X 75 lbs X 12, 12, 11 reps
- B2 lying 2 dumbbell tricep extension
- 3 sets X 35 lbs X 12 reps
- C1 Dumbbell hammer curls (together)
- 3 sets X 45 lbs X 12, 10, 9 reps
- C1 Dumbbell tricep kickbacks (together)
- 3 sets X 40 lbs X 12, 10, 9 reps
superset to
superset to
superset to
- A1 Hammer strength gripper machine
- 4 sets X 90, 110, 120, 130 lbs, X 20, 15, 12, 12 reps
- A2 single arm wrist curl machine (plate load)
- 4 sets X 30 lbs X 12-15 reps
- B1 Hammer strength gripper machine
- 60 second hold in squeeze position
FOREARMS
superset to:
Workout Commentary
This arm routine rocks! It definitely qualifies for my “5-Star” rating. Here’s how it works:
You train your biceps and triceps in the same workout session and select three bicep exercises and three tricep exercise. Each exercise is performed in a superset pair and you perform three supersets on each pair of exercises.
Many people do the triceps first, out of personal preference or due to higher priority on the tricep muscle than the biceps. I prefer the biceps first because I find that doing triceps after blood has been pumped into the biceps gives me a sort of “cushion” to push off of, and I seem to be able to push more weight on triceps without elbow discomfort.
For example, you superset dumbbell curls with tricep extensions. There is minimal rest between sets – as close to zero as possible – just enough time to move onto the next apparatus or grab the next set of weights.
After each superset, you rest about 60-90 seconds, or if training with a partner, allow only enough time for your training partner to do his/her set and then you go again.
The pump will blow your mind.
Do this for about a month or 5-6 workouts before changing back to conventional straight sets.
You must log your weights and reps and increase weights every workout or at the very least more reps with the same weight. In our training session today, we probably underestimated the weights a bit as we were hitting 12 reps with relative ease on almost every exercise (6-12 rep range is ideal), but the important thing is progression from one workout to the next.
2.5 pound plates 1 ¼ pound plates or magnetic “plate mates” might come in handy for this routine, because you’ll get best results if you add weight every workout, even in small increments like 2.5 or 5 lbs at a time.
When you’re done, see what the tape measure says. Please don’t yell at me if you have to buy new shirts… I warned you – it’s a sleeve buster.
Train hard and expect success,
Tom Venuto,
www.BurnTheFat.com
www.tomvenuto.com
Filed under Workouts by on Jun 5th, 2006. Comment.
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Comments on Triple Superset Routine For Arm Size Specialization
Hi Tom,
How do you perform exercise C2 of this workout? Thanks for the education.
Paul
Hey Tom,
Suprised no one has commented, usually there are many people eagerly awaiting your next post with something to say.
Although it has been quiet on here for awhile and now we know why, your new ebook!
Not that anyone would ever consider you to not be doing something, if there is no updates on here it is probably for a good reason, you are way to busy!
I have been doing low rep heavy weights at the moment (end of Ian King routine, i know his on your recommendation list), can’t wait to give some super sets a go. Will try the above in the next few weeks for sure!
Keep up the good work.
Go Australia in the world cup!
This looks terrific and I plan on using it for my next arm workout. One question, however: tricep kickbacks TOGETHER? Is there a trick to the positioning? I’ve always done these one arm at a time. Please elaborate.
Thanks,
Paul
another good arm routine with supersets:
Barbell Curls
Weighted Dips
Preacher Curls
Seated Tricep Extension
Concentration Curls
One Arm Reverse Grip Pressdown
3-4 sets of each exercise 8-10 reps
Got any pics of these? It would be really nice to see the form…
Thanks!!
Awesome, Im Gonna Start Useing This Routine. Thanks Alot. But Pictures Would Be Nice 😉