This SuperSet Is Going To Give You AN INCREDIBLE Pump


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...

Arm Workouts

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 ;)

The Setup

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.

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
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