4 Best Arm Supersets

The only way to bag a classy lady is to give her two tickets to the gun show…

Let’s face it, everybody wants bigger guns and in order to get huge guns, some direct triceps and biceps work is necessary. While compound exercises like pull-ups, chin-ups, rows, presses, dips and push-ups are great ways to train the guns, some isolation work is needed to promote enough volume for hypertrophy. The best way to build huge guns is a blend of compound exercises and isolation exercises. With this said, below I have laid out my top 5 “gun show” supersets.

Pull-ups and Dips

 Pull-ups and dips are the best arm superset for athletes because they do more then just train the arms, they serve as functional bodyweight exercises. Pull-ups/chin-ups are an excellent exercise to improve relative body strength while also targeting the biceps and lats. Dips are a great exercise that targets the chest, shoulders and triceps.

Rope Curls and lying Triceps Extensions

 Rope curls are a unique exercise that will not only challenge your biceps but also your grip. The thicker the rope the better! When you do rope curls make sure your elbows stay in tight and your locks lock out at the bottom. Lying triceps extensions will target the triceps. Keep your arms locked in place and just bend at your elbows.

Band curls, Band Push-downs

Band exercises are a great way to get a good blood flow to the biceps and triceps. Since they are very elbow friendly and don’t require a whole of energy, this superset can be done frequently with high volume. Most people should use a light jump stretch band this superset. I usually recommend you do 50-100 reps as fast as possible.

Incline Tate Curls & Triceps extensions

This superset is a triceps killer! When doing tate presses, flair the elbows out and extend your arms to get them back to the starting position. Make sure you do not do a dumbbell press! The incline triceps extensions are done the same exact way as the flat triceps extensions but these will give you an even different feel.

So there you have it, my top 4 supersets for the biceps and triceps. Remember the combination of compound exercise and isolation exercises is the ultimate way to increase the size of your arms. Give one of these supersets a shot at the end of your workout and let me know how you like them.

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  • joeymegz

    Which 1 is your favorite? Drop a comment below and share your opinion