Who doesn't like to train arms? Every bodybuilder wants arms that people admire. However, many bodybuilders are afraid to switch up their arm routines and find themselves at a plateau more often than not. They plug away doing rep after rep only to find their arms the same size day after day. One tactic that I found to break this plateau is supersetting biceps and triceps. The day I did this workout I felt like my arms were going to explode.

Supersetting is a technique that moves from one exercise to the other with little or no rest in between. The workout I will propose here is a variation of supersetting. After I show you the workout I will explain my theory behind it.

Superset Super Arm Workout

Barbell Biceps Curls 5 sets * 5 reps (rest 1 - 1.5 minutes in between sets)

Close Grip Bench Presses 5 sets * 5 reps (rest 1 - 1.5 minutes in between sets)

Preacher Curls 4 sets * 8-10 reps (rest 45 seconds in between sets)

Triceps Pushdowns 4 sets * 8-10 reps (rest 45 seconds in between sets)

One arm cable curls 3 sets * 12-15 reps each arm (rest 30 seconds in between sets)

One arm reverse grip cable pushdowns 3 sets * 12-15 reps each arm (end of workout)

As you can see, throughout the workout the sets decrease, the reps increase, and the rest periods decrease. The first two exercises, barbell curls and close grip bench, are designed to build the foundational strength of the arms. These are old school mass builders and are a great way to start the workout. 5*5 is a proven technique that builds strength and mass, so we start off with this set and rep range. You build your strength here at the beginning.

The workout the increases the reps, decreases the sets, and decreases the rest periods. You condition as you go along, by decreasing the rest periods, and you build detail by increasing the reps. The final two exercises are where the pump really kicks in and you feel your arms getting ready to pop. This is due to the decreased rest periods and increased reps. The lactic acid buildup can really test you mentally, but fight through it and the results will show.

Overall, this workout is designed to add strength and mass, while shaping the arms as the workout progresses. It also conditions the arms, so you have increased work capacity later on down the road. Try this workout for your next 4 arm workouts and you should see some positive changes. Due to the intensity of this workout, you should only have one arm day a week. Training arms twice a week with this workout could, and most likely will, result in overtraining.