30 Minute Superset Arm Blast

Superset Biceps & Triceps – 30 Minute Arm Blast

I wanted to share a quick post on this morning’s arm workout. I wasn’t feeling super strong today; we all have those days in the gym. So I decided to really go for the pump and keep the workout moving. There’s no better way to do that than with supersets.

Within the first 2 supersets I was feeling pumped and far more energized than when I walked into the gym. I started with a tricep exercise and supersetted that with a biceps exercise. I basically picked 6 total exercises (3 for triceps and 3 for biceps) and performed 8 total sets (counting 1 superset as 2 sets). Let’s get to the details of this morning’s arm workout.

Arm Workout

Cable Pushdowns: 4 sets x 15 reps

– superset with –

Standing EZ Bar Curls: 4 sets x 15 reps

Reverse Overhead Rope Extensions: 4 sets x 12 reps

– superset with –

Alternate Dumbbell Curls: 4 sets x 12 reps

Seated Overhead Dumbbell Extensions: 4 sets x 12 reps

– superset with –

Preacher Curls: 4 sets x 12 reps

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This arm workout gave me an incredible pump. Normally in the event that I superset, I stick with the same muscle (ex: I would go from one tricep exercise to another tricep exercise). But in this case I went from a tricep exercise to a bicep exercise. This creates a pump all the way around your arms.

I also hit some calves this morning. Just chose 1 exercise, seated calve raises (machine) and performed 4 sets of 20 reps. At the end of my workout I hit about 25 minutes on the recumbent bike at a moderate pace. That’s been my standard cardio lately and keeps the fat at bay.

Train with Passion,


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