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Blow Up Your Biceps With Supersets

The exercises consist of one exercise; and then, without rest, do a second exercise that works the same or opposite muscle groups. After you do two exercises in a row, rest for a few minutes. Then you do the next superset. In Pumping iron, Arnold Schwarzenegger talks about the extent of the muscle pump. The muscles are full of blood and all and become very hard, swollen and bigger.

“The biggest feeling you can do in the gym or the most satisfying feeling you can do in the gym is the pump. Let’s say you train your biceps. The blood flows into your muscles and that’s it.” it’s called a pump. your skin is so tight it feels like it’s going to burst at any moment. it’s so tight. it’s like someone blowing air into your muscles. it just blows and it feels different. it’s so nice… .”

Biceps exercises combined with triceps exercises will give you, without a doubt, the most incredible feeling you will ever experience. Your arms will blow up like balloons. To prove this to yourself, look in the mirror before and after a superset workout, and take arm measurements before and after the workout. I also like to tap my arm as I go to see how hard my pump is and how effective my workout is.

Try these supersets. The first four I listed are biceps exercises combined with triceps exercises. The last one consists of two triceps exercises. But since the triceps make up 2/3 of your arm weight, it makes sense to do a little extra for your triceps – plus a killer combination.

seated dumbbell curl

narrow barbell bench press

2-3 supersets of 5-10 reps

EZ barbell preacher curl

pushdown pulley

2-3 supersets of 5-10 reps

EZ barbell concentration curl

parallel lines

2-3 supersets of 5-10 reps

incline-bench dumbbell curl

lying dumbbell extension (holding one dumbbell in both hands)

2-3 supersets of 5-10 reps

triceps dip between the bench

dumbbell pullover (holding a dumbbell in both hands)

2-3 supersets of 5-10 reps

Note: I used to do the biceps exercise first in the superset, but it might be interesting to change it to doing the triceps first.

These supersets have worked for me over the years to put decent size on my arms. You can develop your superset by alternating two of your favorite biceps/triceps exercises. Just keep in mind that when you go back and forth between two different exercises, another lifter can pop up at any time and pull out the barbell, steal the dumbbells, etc. Therefore, it is wise to place the two exercises close to each other. different. That way, it’s easy to jump in and say, “Hey, I’ve got two more sets of that.”

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