Iron Game
Veteran
Triple Superset Routine For Arm Size Specialization
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)
<dl class="workout" style="padding-bottom: 15px; margin: 10px 0px; font-weight: normal; font-stretch: normal; font-size: 10px; line-height: 17px; font-family: Verdana, Arial, Helvetica, sans-serif;"><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">A1 Standing Dumbbell curls (together)</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 52.5 lbs X 12, 11, 10 reps</dd>superset to<dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">A2 Dumbbell Tricep Extension behind head</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 70, 75, 80 lbs X 13, 12, 12 reps</dd><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">B1 close grip straight bar preacher curls</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 75 lbs X 12, 12, 11 reps</dd>superset to<dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">B2 lying 2 dumbbell tricep extension</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 35 lbs X 12 reps</dd><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">C1 Dumbbell hammer curls (together)</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 45 lbs X 12, 10, 9 reps</dd>superset to<dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">C1 Dumbbell tricep kickbacks (together)</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 40 lbs X 12, 10, 9 reps</dd></dl>
FOREARMS
<dl class="workout" style="padding-bottom: 15px; margin: 10px 0px; font-weight: normal; font-stretch: normal; font-size: 10px; line-height: 17px; font-family: Verdana, Arial, Helvetica, sans-serif;"><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">A1 Hammer strength gripper machine</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">4 sets X 90, 110, 120, 130 lbs, X 20, 15, 12, 12 reps</dd>superset to:<dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">A2 single arm wrist curl machine (plate load)</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">4 sets X 30 lbs X 12-15 reps</dd><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">B1 Hammer strength gripper machine</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">60 second hold in squeeze position</dd></dl>
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,
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)
<dl class="workout" style="padding-bottom: 15px; margin: 10px 0px; font-weight: normal; font-stretch: normal; font-size: 10px; line-height: 17px; font-family: Verdana, Arial, Helvetica, sans-serif;"><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">A1 Standing Dumbbell curls (together)</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 52.5 lbs X 12, 11, 10 reps</dd>superset to<dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">A2 Dumbbell Tricep Extension behind head</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 70, 75, 80 lbs X 13, 12, 12 reps</dd><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">B1 close grip straight bar preacher curls</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 75 lbs X 12, 12, 11 reps</dd>superset to<dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">B2 lying 2 dumbbell tricep extension</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 35 lbs X 12 reps</dd><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">C1 Dumbbell hammer curls (together)</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 45 lbs X 12, 10, 9 reps</dd>superset to<dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">C1 Dumbbell tricep kickbacks (together)</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">3 sets X 40 lbs X 12, 10, 9 reps</dd></dl>
FOREARMS
<dl class="workout" style="padding-bottom: 15px; margin: 10px 0px; font-weight: normal; font-stretch: normal; font-size: 10px; line-height: 17px; font-family: Verdana, Arial, Helvetica, sans-serif;"><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">A1 Hammer strength gripper machine</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">4 sets X 90, 110, 120, 130 lbs, X 20, 15, 12, 12 reps</dd>superset to:<dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">A2 single arm wrist curl machine (plate load)</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">4 sets X 30 lbs X 12-15 reps</dd><dt style="padding: 0px; margin: 10px 0px 0px; font-weight: bold; color: rgb(85, 85, 85); background: transparent;">B1 Hammer strength gripper machine</dt><dd style="padding: 2px; margin: 0px 0px 2px; background: rgb(221, 221, 221);">60 second hold in squeeze position</dd></dl>
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,
