This workout routine is designed to target the biceps and triceps, helping you build strength and definition in your arms. It consists of two supersets to maximize muscle fatigue and promote growth. The first superset includes barbell standing wide-grip curls and cable triceps pushdowns. The wide-grip curls primarily target the outer portion of the biceps, while the triceps pushdowns focus on the triceps muscles. Perform 12 reps of each exercise, then decrease the reps to 10 and 8 for the next two sets to progressively increase the intensity.

The second superset incorporates dumbbell alternate seated hammer curls and dumbbell one arm triceps extensions. Hammer curls engage both the biceps and forearms, providing a well-rounded arm workout. The one arm triceps extensions isolate each arm to ensure balanced development. Aim for the same rep scheme of 12, 10, and 8 for these exercises as well.

Remember to maintain proper form throughout each exercise. Focus on controlled movements and utilize a weight that challenges you within the designated rep range. As with any strength training program, it's crucial to prioritize adequate rest and nutrition to support muscle recovery and growth.