Effective Superset Workout for Arms: Barbell and EZ Barbell Routine

Gym | Single Workout | Beginner: 4 exercises

This well-balanced superset workout focuses on maximizing the strength and definition of your arms through a combination of barbell and EZ barbell exercises. It is designed for those who want to target both the biceps and triceps effectively, ensuring a balanced development in your arm muscles. Let's dive into the details of each exercise in this routine. Remember to warm up properly before starting and to maintain good form throughout each set and rep to avoid injury and maximize results. This workout consists of two supersets: one targeting the biceps and another targeting the triceps, providing a comprehensive arm workout.

We begin with the first superset. **Barbell Curl**: Perform 4 sets of 12 reps. Stand with your feet shoulder-width apart and hold the barbell with an underhand grip. Curl the barbell up towards your shoulders, ensuring you keep your elbows close to your torso. Lower the barbell back down slowly to complete the rep. This exercise primarily targets the biceps, helping to build mass and improve arm strength.

Next, continue the superset with **Barbell Incline Close Grip Bench Press**. Perform 4 sets of 12 reps. Lie on an inclined bench and hold the barbell with a close grip. Press the bar upwards until your arms are fully extended, then lower it back towards your chest slowly. This exercise focuses on the triceps and anterior deltoids, giving you a well-rounded arm workout.

The second superset starts with the **EZ Barbell Close Grip Preacher Curl**. Perform 4 sets of 12 reps. Sit on a preacher bench and grasp an EZ barbell with a close grip. Curl the barbell towards your shoulders, ensuring a controlled movement. Lower it back down to complete the rep. This exercise isolates the biceps effectively, enhancing muscle definition and strength.

Lastly, perform **EZ Barbell Incline Triceps Extension** for 4 sets of 12 reps. Lie on an inclined bench and hold the EZ barbell with a close grip. Extend your arms overhead, then lower the barbell behind your head in a controlled manner. Return to the starting position to complete the rep. This exercise emphasizes the triceps, ensuring a balanced arm workout. By incorporating these strategic supersets, you'll optimize your arm training, leading to better strength and muscle development.

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  • #Exercise / Sets
    1:ABarbell Curl4 sets • 12 reps
    Barbell Curl
    2:ABarbell Incline Close Grip Bench Press4 sets • 12 reps
    Barbell Incline Close Grip Bench Press
    3:BEZ Barbell Close Grip Preacher Curl4 sets • 12 reps
    EZ Barbell Close Grip Preacher Curl
    4:BEZ Barbell Incline Triceps Extension4 sets • 12 reps
    EZ Barbell Incline Triceps Extension
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