You have been working out for quite some time now, but somehow you seem to get stuck in a rut once in a while, especially when it comes to your arms. They’re one of the most stubborn muscle groups to grow, and you can see how doing the same routine is just not working for you anymore. You see guys doing the same arm routine, day in and day out, and it just seems odd how these people are so persistent despite progress being almost nonexistent. So, what do you do now when you are left with tiny arms even though you have been working on them, putting in your best efforts? This time around, we look into a workout regimen that will help you to attain those big guns that you have always aspired for. This will definitely be something that will stir things up and we believe that supersets are the way to go to break the rut that you have been running into.

The biceps and triceps are some of the smallest muscle groups in the human body, and sometimes less is more when training arms. But some guys just spend too much time doing too many sets and getting little to no results. So, always try to be efficient while working out your arms and focus on quality reps rather than overall workout volume or heavy weights. This superset workout is just built on the same concept and if done properly, it will definitely give you the results that you have always been waiting for.

THE WORKOUT

This program consists of 4 exercises each for the biceps and triceps which are to be done in a superset manner which will increase the intensity and blood flow to the muscles. The biceps antagonize the triceps, so supersets are one of the best ways to build arms. For this program, each superset will be of 3 sets with 8-12 reps per exercise. All exercises for the triceps are labeled through A1 to A4, and B1 to B4 for the biceps, so you go from A-B for each superset. Once you’ve completed three sets of the first superset exercises, move onto the second superset and so on. It is best to limit the rest periods to just 1 minute between supersets and try to make the workout as intense as possible

TRICEPS

TRICEPS Pushdowns (A1)

Attach a straight bar to a high pulley and grab it with an overhand grip at shoulder width and stand upright, keeping the torso straight with a slight inclination forward. Make sure to keep your elbows tucked to your sides and slowly push the bar down using only the strength of your triceps until your arms are perpendicular to the floor. Pause at the bottom before returning to the starting position.

Skullcrushers (A2)

Position yourself on a bench with an EZ bar. Use a close grip and lift the bar up so that your arms are perpendicular to the floor. Slowly lower the bar flexing at the elbows and remember to keep your upper arm steady. Pause right as the bar is directly over your forehead and return to the starting position.

Close-Grip Bench Press (A3)

Lie down on a flat bench and grasp the bar with a close overhand grip. Lift the bar so that your arms are perpendicular to floor and hold it straight over you with your arms locked. Bring down the bar slowly to your chest and pause for a second. Return to the starting position until your arms lock out.

Overhead Dumbbell Extension (A4)

Position yourself on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm’s length. Keeping your elbows tucked to your sides of your head, slowly lower the weights until they are right behind your head. Pause for a second at the bottom position and slowly return until your arms are perpendicular to the floor.

BICEPS

Barbell Curl (B1)

Stand up straight with your torso upright and hold a barbell with an underhand grip. Place your hands slightly outside your thighs and keep your elbows tucked to your sides as you slowly curl the barbell without swinging your body. Squeeze at the top before you lower the resistance back to the starting position.

Dumbbell Hammer Curl (B2)

Hold a pair of dumbbells to your sides with your palms facing your torso. Now, holding your upper arms stationary, slowly curl the dumbbells forward while contracting your biceps until they reach to the level of your shoulder. Hold the contraction for a while and then slowly move to starting position.

CABLE CURL (B3)

Attach a straight bar to a low pulley and grab the bar with an underhand grip at shoulder width. Keeping your elbows tucked to your torso, curl the bar slowly up to your chest without swinging your body. Hold the contraction at the top for a second then slowly return back to the starting position.

Reverse Grip EZ Bar Curl (B4)

Hold an EZ bar with an overhand grip at shoulder width. Keep your upper arms against your side, curl the bar to your chest until your biceps are fully contracted. Hold the position for a while and then slowly lower the bar back to the starting position.

TIPS

Do the routine on separate days and repeat it twice a week for better results

Don’t add more sets. Instead, try to increase the intensity of the workout by increasing the weight and reducing rest periods once you are comfortable with routine

Supplement with preworkout for better blood flow and pump

New trainees tend to focus more on biceps and neglect triceps. Triceps are the larger group among the two and make the arms look bigger. So, don’t just prioritize the biceps

Be consistent for better results!

WORDS: PRASHANT MANANDHAR | PHOTOS: GAURAV XHOMPATE SUNUWAR

LOCATION: DIVINE PHYSICAL FITNESS CENTER | ATHLETHE: PRAJWOL SHAKYA