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Arm Strength and Size Supersets

Build bigger, stronger arms with this heavy-duty superset routine.

By Zach Even-Esh

When you train your arms, you shouldn’t have to choose just one objective, because strength and size aren’t mutually exclusive. The two go hand-in-hand, and training for strength will naturally add size and mass to both your biceps and your triceps. The following workout will make your arms bigger and stronger in a hurry by encouraging you to use heavy weight with both major muscle groups.

The Workout

Excercise Sets Reps Rest
Dumbbell Tate Press 3 10-15 -
[Superset With] Dumbbell Hammer Curl 3 6-8 1 min
Parallel Bar Dip 3 10-15* -
[Superset With] Thick-Grip Barbell Curl 3 6-8 1 min

*If you can perform 15 reps, add weight to keep you in the 10- to 15-rep range.

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How it Works

Supersetting everything allows you to get more quality work done in less time, while the dips and thick-grip curls allow you to use heavy weights, helping you to build your arms fast.

NEXT: See the workouts >>

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