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Build Bigger Arms: Targeted Bicep & Tricep Superset Workout

Gym | Single Workout | Beginner: 4 exercises

This arm-focused workout is designed to help you sculpt strong and well-defined biceps and triceps through a series of supersets, which are great for muscle endurance and hypertrophy. The first superset pairs Dumbbell Seated Preacher Curls with Dumbbell Lying Alternate Extensions. For the preacher curls, sit on a bench with a preacher pad, ensuring to keep your elbows stationary, and curl one arm at a time, focusing on squeezing the bicep at the peak of each movement. Then, after completing your set of curls, transition to lying triceps extensions without rest. Lie on a bench, and with a dumbbell in each hand, alternately extend each arm to target your triceps effectively. Perform 4 sets of 15, 12, 10, and 10 reps for each exercise, decreasing the reps as you possibly increase the weight to maintain intensity.

The second superset consists of Dumbbell Cross Body Hammer Curls, which will engage the brachialis and forearm muscles, paired with Dumbbell Kickbacks to isolate the triceps. Start with your hammer curls, standing with feet shoulder-width apart, curling the dumbbell across your body towards the opposite shoulder, maintaining neutral wrists throughout. Once completed, proceed to the triceps kickbacks. To perform kickbacks, bend over with a flat back, elbows close to your torso, and extend your arms backward, focusing on squeezing the triceps at full extension. Again, complete 4 sets of 15, 12, 10, and 10 reps for both exercises in the superset. Rest adequately between sets to maintain proper form and maximize muscle engagement but keep the rest brief between exercises within the superset to keep the intensity high. This combination will not only increase bicep and tricep strength but also contribute to better arm definition. Remember to stay hydrated and to stretch adequately after completing the workout.

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  • #Exercise / Sets
    1:ADumbbell Seated Preacher Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Seated Preacher Curl
    2:ADumbbell Lying Alternate Extension4 sets • 15, 12, 10 and 10 reps
    Dumbbell Lying Alternate Extension
    3:BDumbbell Cross Body Hammer Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Cross Body Hammer Curl
    4:BDumbbell Kickback4 sets • 15, 12, 10 and 10 reps
    Dumbbell Kickback

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