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


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

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,

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Comments on Triple Superset Routine For Arm Size Specialization Leave a Comment

June 22, 2006

Paul Pukis @ 6:21 pm #

Hi Tom,
How do you perform exercise C2 of this workout? Thanks for the education.

June 23, 2006

Aussie @ 12:45 am #

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!

June 25, 2006

Paul @ 4:42 pm #

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.

andy @ 5:39 pm #

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

September 18, 2006

Greg Thibodeaux @ 11:07 pm #

Got any pics of these? It would be really nice to see the form…

February 24, 2008

Bradley Miles @ 10:44 pm #

Awesome, Im Gonna Start Useing This Routine. Thanks Alot. But Pictures Would Be Nice 😉

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