You like Arms or Aams ?
The first thing a person notices in a gym going person is his biceps. People are least concerned about the chest, back, legs or shoulders. All they do is start squeezing your bicep for the sake of checking your gains.
So it becomes duty of every gymer, not to disappoint them and impress everyone who tries to measure the biceps.
But we know that arms look great not only with the help of the bicep muscle but the tricep muscle plays a major role in that. Tricep is a bigger muscle than the bicep muscle, therefore it becomes necessary to train both the muscles properly so as to get an arms blast.
OUR ARMS WORKOUT WILL CONSTITUTE OF FOUR SUPERSETS:
A) Superset One
- Wide Barbell Curls
The first exercise in our arms workout is wide barbell curls for the biceps. While performing this exercise make sure you don't swing your body, so use moderate weights. Perform 3 sets of 10-12 reps each.
- Skull Crushers
Now without taking any rest perform the next exercise which is for the triceps. Barbell skull crusher is the most effective exercise for the triceps. Many people don't agree to it, but its impact is quite visible after performing it on a regular basis. Go as heavy as possible. Don't feel shy taking support while performing this exercise. Perform 3 sets of 10-12 reps.
Take rest for a minute after each superset.
B) Superset Two
- Inclined Bench Dumbbell Curls
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO99HNwTrUAZCUxv5U1lJDBJgcJP-xd3KnlLYyWmyIoTrkjzhyphenhyphenOxHhUdrLoD6mqDxnjfU4rmD6hOaRHoqbJzv5bFK58G53hWlfTTVPGoQC8ueG0eirmx5O6MbSjhuzIR4MYdjZnXeps6Gg/s320/inclined+dumbbell+curls.gif)
- Kickbacks
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaGaOy5DqITVhjxhJJBBxvXmZfQBztwVDUq-33cK2Prgwl55WKChW14rwSvT2XgiAgd7XMK8h7Uin2E7W17O3XKyiMNxkRTmPF6imyxGL8J1pfivoNp29fdWbuCNPMl1L6nIIgxXU82GUA/s320/tricep+kick+back+dumbbell.gif)
Take a minute rest after each superset.
C) Superset Three
- Closed Grip Barbell Curls
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJ-WJDpmYncghRg6q0w9UBY6UYSinP_Z6oWusvXnkUlvri5HjpdRhVWJ1usv21d2DUphm3hVeyz4zNRj110M7wwJVfMplvcQ4QWXVmClr18NnqeLjF3DfRpj2t66mvx9DXvAa7gw23ckS/s320/close+barbell.gif)
No rest between the two exercises. One minute rest only after the superset.
- Single Arm Dumbbell Extension
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgctvSUVvEQ72e_Yu7_TEBN_poBD2NzDrbRGZrOdeGZS_L8joeINrVI0EP3ABBMy9C-hUCE9Hf5dW9WPmRfyeChda39081-Lb3iGtmZI7FwsMZBDS9jfHA-kXq7NHazqmeYDaj6ze2GnETc/s320/single+arm.gif)
Take rest for a minute after the superset is performed.
D) Superset Four
- Dumbbell Hammer Curls
Last but not at all the least are the Dumbbell Hammer Curls. This exercise is the most important for that massive pump that you look for after a workout. Go as heavy as possible. Perform 3 sets of 8-12 reps. No rest after this exercise as well.
- Rope Push Down
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT6cC2uDxyJRcLIlOqXCjTlQiShf8BvrP4ge2rPPkRP3-XbXydiO1qW_AFxBiwNRw9SBv45607e53zl9-OzxJmKw6iyGp5bb_rwzJTKEyAijLYz4ruu3wVgJmnGI3aJKxltphq6uTcXxZl/s320/rope+pushdown.gif)
The last exercise in our arms workout is Rope Pushdown for the triceps. Don't focus on going heavy. Focus on making your arms go straight when you push the rope down. Since this is the last exercise, put in your full efforts. Perform 3 sets of 8-12 reps.
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