We all love bulkier and bigger arms with veins and cuts being the prominent feature. Supersets are a great way to take your arm workouts to the next level and add some serious volume in one session.
A superset is usually done by alternating between exercises of the opposite muscle group with absolutely no or very little rest in between. For example, if you finished the barbell curl set to failure, you’ll immediately be doing the triceps movements with no or very little rest. This method of training also helps prevent time wastage at the gym.
Different studies have shown that the superset technique actually helps to increase the stored elastic energy in your nonworking antagonist muscle. In simple, energy in the triceps build up while you are screaming on the curls and vice versa. This stored energy helps to bring more force for a better and stronger movement.
Supersets for Bigger Arms
The first one will be a tri set, which means you’ll be doing three exercises one by one.
Tri Set #1 – 3 sets, 6/6/60 secs.
Barbell Curl – 6 reps
- Grab a barbell and stand upright. Hold it with a shoulder-width grip.
- The palms should be supinated and elbows close to the torso.
- Now curl the weight by contracting your biceps and continue until it reaches shoulder height.
- Hold it for a second and gradually lower to starting position.
EZ-Bar Skullcrusher – 6 reps
- Lie on a flat bench and grab the EZ bar with a close grip.
- Now keeping your upper arms stationary, lower the bar, flexing through the elbows.
- Hold the position for a second and lift it back to your starting position.
Close Grip Barbell Bench Press – failure
- Lie on a flat bench and grab the barbell with a close grip, around shoulder width.
- Now lift it from the rack and hold it straight by locking your arms out.
- Breathe in and gradually lower it until it’s a few inches above your chest. This maximizes triceps involvement.
- Pause for a second and lift it back to your starting position.
- Do maximum reps until failure.
- Rest for 60 seconds.
No rest between the tri-sets.
Superset #2 – 3 sets, 8 reps
Preacher Curl – 8 reps
- To begin, use an E-Z bar for this.
- Grab it close to the inner handle with your palms facing forward but slightly tilted inwards.
- Start from the top of the movement and slowly lower the bar until your biceps are fully stretched.
- Now, curl the weight until your biceps are fully contracted.
- Hold the position for a second and then gradually return to start.
Seated Triceps Press – 8 reps
- Grab a heavier dumbbell and sit on a bench with back support.
- Now lift the dumbbell overhead with both the hands. This will your starting position.
- Keep your upper arms close to your head and perpendicular to the floor.
- Finally, lower the dumbbell behind your head in a semi-circular motion until the forearms touch your biceps.
- Make sure the upper arms are stationary.
- Return to your starting position.
Superset #3 – 3 sets, 10 reps
Cable Hammer Curl – 10 reps
- Attach a rope to a low pulley and stand facing towards the pulley machine, roughly one feet away.
- Now grasp the rope using a neutral grip.
- Place your elbows by your side and keep them stationary.
- Finally, using your biceps, pull your arms up until they touch your forearms.
- Hold the contraction for a second and lower to your starting position.
Triceps Pushdown – 10 reps
- Attach a straight bar to a high pulley and grab it using overhand grip. This way your palms will be facing down.
- Stand straight with a very small inclination forward, bring the bar down until it touches the front of your thighs.
- Hold the position for a second and bring the bar slowly up.
Superset #4 – 3 sets, 12 reps
One-Arm Cable Curl – 12 reps
- Attach a single hand grip on a low pulley and stand approximately 1-2 feet away from the machine, with your back facing the pulley.
- Grab the handle and put your elbow by your side. Use the non-lifting hand to grab the waist for support.
- Now, curl the single handle up until your biceps touch the forearms.
- Hold the contraction for a second and gradually lower it.
- Switch to the other hand and repeat.
Triceps Cable Kick Back (using dumbbell) – 12 reps
- Grab a dumbbell and with a slight bend in the knees, bend forward at the waist. Keep the back straight.
- Make sure the torso is parallel to the floor and head straight.
- Keeping the upper arm stationary, use the triceps to lift the weight until your arm is fully extended.
- Take a pause and lower the dumbbell slowly to your starting position.
- Switch hands and repeat.