Summer is only a few months away and I’m sure adding some inches to your biceps and triceps has been on your to do list all winter long. Both your biceps and triceps are both very resilient muscle groups. They have the ablilty to recover very quickly and can handle both a heavy volume and high intensity training techniques. To get the most out of your arm workouts, you’ve got to hit these things HARD; and with a combination of different techniques. Here is a 30-minute arm workout fulled with supersets and dropsets to add some size to those arms.
1. Barbell Curls Superset with V-Bar Tricep Push Down
Sets: 3
Reps: 12
Rest: 60 seconds
2. Standing EZ Bar Close Grip Curls superset with Dumbbell Kickbacks
Sets: 3
Reps: 12
Rest: 60 seconds
3. Bench Dips superset with Seated Dumbbell Hammer Curls
Sets: 3
Reps: 12
Rest: 60 seconds
4. Machine Seated Bicep Curl [drop sets]
Sets: 3
Reps: 10
Rest: 30 seconds
Drop sets: Slash the weight by approx. 10% after each set.
5. Cable Rope Press Downs [drop sets]
Sets: 3
Reps: 10
Rest: 30 seconds
Drop sets: Slash the weight by approx. 10% after each set.
