The Best 4 Arm Supersets for HUGE Guns

The Best 4 Arm Supersets

Tickets to the gun show anyone? Four arm supersets to guarantee free admission.

Let’s face it, anybody with arms wants bigger arms. And in order to get huge guns (stop referring to your arms as guns Mr. Burgundy), some direct triceps and biceps work is necessary. For, while compound exercises like pull-ups, chin-ups, rows, presses, dips and push-ups are great ways to train, some isolation arm work is needed to promote enough volume for hypertrophy. Which is why the best way to build huge arms is by blending compound and isolation exercises. But how best to blend compound and isolation Meglio? Oh don’t you worry, as my top “gun show” supersets follow below.

Pull-ups and Dips

Pull-ups and dips are the best arm superset for athletes because they do more then just train the arms. Pull-ups/chin-ups are an excellent exercise to improve relative body strength while targeting the biceps and lats. Dips are a great exercise that targets the chest, shoulders and triceps. The combination is simply deadly. Check out the video below and you’ll see what I’m talking about.

Sets: 3-5
Reps: Submax (Leave 1-2 reps in the tank)

Rope Curls and Lying Triceps Extensions

Rope curls are a unique exercise not only challenging your biceps but also your grip. The thicker the rope, the better! When doing rope curls, make sure your elbows stay in tight and your elbows lock out at the bottom. In doing lying triceps extensions, keep your arms locked in place and just bend at your elbows.

Sets: 3
Reps: 8-12

Band curls, Band Push-downs

Band exercises are a great way to get a good blood flow to the biceps and triceps (read: increase the almighty pump you’re all striving for). Since they’re 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, and I usually recommend doing 50-100 reps as fast as possible. Check out the video if confused:

Sets: 3-5
Reps: 15-33

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 don’t do a dumbbell press as that’s not what we’re shooting for here. The incline triceps extensions are done the same exact way as the flat triceps extensions, but these will feel differently.

Sets: 2-3
Reps: 8-12

Remember that combining compound and isolation exercises is the ultimate way to increase your arm size, which is why the arm workouts work. If you really want to improve muscle mass, include direct arm work 2-3 times a week and make sure to include the compound exercises I mentioned earlier.

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P.S In less then 2 weeks I will be releasing a new arm workout routine with my buddy Jedd Johnson

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