TOP 5 SUPER SET WORKOUTS FOR ARMS

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TOP 5 SUPER SET WORKOUTS FOR ARMS

Pair your biceps and triceps exercise to generate more muscle growth on arm day. These four supersets will give you a new benchmark for how intense a pump can be. Simply put, supersets rock. Doing movement back to back for the same or opposing muscle groups increasing the energy you expend during a workout and shorten the length of the workout and shorten the length of the workout itself. And the benefits don't stop there.

  • Superset 1:Barbell curl, Ez-bar skullcrusher
  • Superset 2: Barbell curl, Close grip barbell bench press
  • Superset 3:Preacher curl,Seated triceps press
  • Superset 4:Cable hammer curls, Triceps pushdown
  • Superset 5:Standing one-arm cable curl,Triceps dumbbell kickback

Superset 1 

Barbell curl:


Stand up with your torso upright while holding a barbell at a 
shoulder - width grip . The palm of your hands should be facing forward and the elbows should be close to the torso . This will be your starting position. While holding the upper arms stationary, curl the weight forward while contracting the biceps as you breath out. Continue the moment until your biceps are fully contracted and the bar is at shoulder level.

EZ-bar skullcrusher:


Using a close grip , lift the EZ bar and hold it with your elbow in as you lie on the bench.Your arms should be perpendicular to the floor .This will be your starting position.Keeping the upper arms stationary ,lower the bar by allowing the elbow to flex , inhale as you perform this portion of the movement.Pause once the bar is directly above the forehead.

Superset 2

Dumbbell curl:


Stand up with your torso upright while holding a dumbbell at a 
shoulder - width grip . The palm of your hands should be facing forward and the elbows should be close to the torso . This will be your starting position. While holding the upper arms stationary, curl the weight forward while contracting the biceps as you breath out. Continue the moment until your biceps are fully contracted and the dumbbell is at shoulder level.

Close-grip barbell bench press:


Lie back on a flat bench . Using a close grip lift the bar from the rack and hold it straight over you with your arms locked.This will be your starting position.As you breath in ,come down slowly until you feel the bar on your middle chest . After a second pause,bring the bar back to the starting position as you breath out and push the bar using your triceps muscles.

Superset 3

Preacher curl:


To perform this moment you will need a preacher bench and an ez bar . Grab the EZ curl bar at the close inner handle.The palm of your hands should be facing forward and they should be facing forward and they should be slightly tilted inward and they shape of the bar.With the upper arms positioned against the preacher bench pad and the chest against it, holding the EZ curl bar at shoulder length.This will be your starting position.As you breath in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.

Seated triceps press:


Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length.Keeping your upper arms close to your head and perpendicular to the floor,lower the resistance in a semi circular motion behind your head until your forearms touch your biceps.

Superset 4

Cable hammer curls:


Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral grip and stand straight up keeping the natural arch of the back and your torso stationary . Put your elbows in by your side and keep them there stationary . Put your elbows in by your side and keep them there stationary during the entire moment. Using your biceps , pull your arms up as you exhale until your biceps touch your forearms.

Triceps pushdowns


Attach a straight or angled bar to a high pulley and grab with an overhand grip at shoulder width.Standing upright with the torso straight and a very small inclination forward ,bring the upper arms close to your body and perpendicular to the floor . The forearms should be pointing up towards the pulley as they hold the bar.This is your starting position.Using the triceps, bring the bar down until it touches the front of your thights and the arms are fully extended  perpendicular to the floor. The upper arms arms should always remain stationary next to your torso and only the forearms should move . Exhale as you perform this moment.

Superset 5

Standing one-arm cable curl


Start out by grabbing single handle next to the low pulley machine .Make sure you are far enough from the machine so that your arm is supporting the weight. Make sure that your upper arm is stationary perpendicular to the floor with elbows in and palms facing forward . Your non lifting arm should be grabbing your waist . This will allow you to keep your balance. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling.

Triceps dumbbell kickback


Start with a dumbbell in each hand and your palm facing your torso . Keep your back straight with a slight bend in the knees and bend forward at the waist . Your torso should be almost parallel to the floor Make sure to keep your head up . Your upper arms should be close to your torso and parallel to the floor. your forearms should be pointed towards the floor as you hold the weights.There should be a 90-degree angle formed between your forearm and upper arm.This is your starting position .Now, while keeping your upper arms stationary , exhale and use your triceps to lift the weights until the arm is fully extended.Focus on moving the forearm.






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