Ultimate Arm Workout: Build Biceps and Triceps with Supersets
Gym | Single Workout | Beginner: 4 exercises
Looking to sculpt and strengthen your arms? This ultimate arm workout is designed to enhance your bicep and tricep strength through a combination of supersets. By incorporating both barbells and dumbbells, you'll ensure a balanced approach to muscle development while maximizing your time in the gym.
The first super set begins with the "Barbell Curl." This classic exercise targets the biceps effectively. In this workout, you'll perform 4 sets with the rep scheme of 15, 12, 10, and 10. Start with a lighter weight to get your form right and progressively increase the weight as your strength improves.
Following the "Barbell Curl," transition immediately to the "Barbell Close-Grip Bench Press." This variation of the standard bench press focuses on the triceps while also engaging the chest and shoulders. Similar to the bicep curl, follow the same set and rep scheme of 4 sets with 15, 12, 10, and 10 reps. The close grip will help isolate those triceps for optimal growth.
Once you've completed the first super set, it's time to focus on the second with "Dumbbell Alternating Hammer Curl." This exercise engages not only the biceps but also works the forearms and gives a unique twist to your arm routine. Again, maintain the 4 sets with 15, 12, 10, and 10 reps. Ensure controlled movements to maximize muscle engagement and prevent injury.
Finally, complete your workout with the "Dumbbell Standing One Arm Extension." This exercise is fantastic for isolating the triceps and can enhance overall arm definition. Utilize the same rep scheme here, ensuring proper form and a full range of motion to optimize results.
By using these supersets, you can effectively target both the biceps and triceps in a short amount of time, helping you gain muscle and improve your overall fitness level. Remember to maintain proper hydration and nutrition to fuel your workouts and support muscle recovery. Get ready to witness significant gains when performed consistently!
