Best Arm Routine

Best Arm Routine

After trying just about every arm exercise over the years, I created a routine that has stood the test of time.

While I like to switch things up every now and again, roughly 7 years ago, I came up with an arm routine that has been my go-to routine ever since.

Notice how much like the workout I described in Chest Blasting Routine, this routine consists entirely of supersets.

However, unlike the Chest Blasting Routine, these supersets contain exercises targeting apposing muscle groups, while the supersets in the Chest Blasting Routine are targeting the same muscle group (agonist supersets).

I designed this routine to target each muscle “head” of the biceps and triceps.

I hope this routine works as well for you as it has for me and I encourage you to comment with any questions or comments you may have.

Below is the full routine!

Each superset below is accomplished by performing 8-15 reps of both exercises without any rest in between. Rest for roughly one minute in between each superset.

** For more on how I handle reps and rep ranges, check out, I Don’t Count Reps **

SUPERSET 1

4 supersets of Barbell Curl and Close-Grip Barbell Bench Press

Note: Sometimes I swap the Close-Grip Barbell Bench Press with either Dips – Triceps Version or Bench Dips

SUPERSET 2

3 supersets of Incline Dumbbell Curl and Incline Barbell Triceps Extension.

SUPERSET 3

3 supersets of One Arm Dumbbell Preacher Curl and Triceps Pushdown – Rope Attachment.

Note: Sometimes I swap the One Arm Dumbbell Preacher Curl with Concentration Curls

SUPERSET 4

2 supersets of Hammer Curls and Tricep Dumbbell Kickback.

Now that you have a new arm routine to try, click below for a new back routine!

* Also, if you liked this post, please make sure to leave a comment and to subscribe to stay up to date on all of our latest posts and updates! *

Original article and pictures take i2.wp.com site