I don't know anyone who doesn't enjoy a good session training their arms and feeling awesome about it, so this post is dedicated to really work your biceps and triceps. If you struggle to see any change with your arms then this next workout is really easy (to perform) and will help you build some impressive guns! Let's take a look at what you will be doing...
I see a lot of the time guys and girls hammering home their arms in sessions but not really noticing the benefits they should be seeing with all the effort. We often think that we should be doing lots of heavy weight and different exercises to hit our muscles in a way that well and truly breaks them down, but this isn't always the case. In this workout you will only do one exercise for your biceps and one for your triceps. Arguably when just using one exercise you can't target all the areas of your arm, I understand that but this whole superset is going to generate so much blood into your arms you won't know the difference ;)
Using a cable machine attach a long bar to the bottom handle as this is where you will perform your bicep curls. Do the same up top by attaching a rope that you will use as tricep pull downs. These are your two exercises you will perform during your superset and you will go from bicep curls to tricep pull downs.
How Many Sets and Reps?
You will perform 10 sets in total and hit 15 reps on each exercise making a total of 300 overall reps for these two exercises.
For your curls you can perform wide curls, narrow and reverse ones that will hit the bicep in different areas which is better for you than just hitting the same sort of curl throughout the whole 10 sets. Be mindful that you can experiment with grip as you might have a weakness in the your biceps and this should be worked on more than anything else.
For your triceps do 3 sets of pulling the rope down towards you and splitting it followed by a few more sets of just pulling the rope down and keeping the elbows in. The other sets you might want to perform above your head and pull so that you work the whole arm throughout the 10 sets.
Try not to rest for too long in between sets, 1-2 minutes maximum and then go back into the supersets so that you generate enough of a pump by keeping tension on the area. Be sure yo also have your protein shake afterwards so that the protein can get to work on muscle recovery and rebuilding.