Think you know how to use supersets to get a super pump? Abel Albonetti shares his killer arm workout to help you get the best biceps and triceps pump of your life with high- volume supersets.
As classic as a peanut butter and jelly sandwich, biceps- and-triceps supersets is a tried-and-tested technique for building serious arms in one workout. Abel Albonetti is ready to share his particular brand of supersetting for arms.
“This workout is probably different from what you’re used to,” he explains. “We’ll start off lifting heavy on biceps at the beginning of the workout and lighter on triceps, then toward the end of the workout switch and lift heavier on triceps and lighter on biceps.”
Already a fan of superset training and high-volume hypertrophy, Albonetti includes five supersets, blood-flow restriction (BFR) training, intra-set pauses, and one giant-set finisher into this arm-training gauntlet. The result: an insane pump and major arm growth.
Super-Pump Arm Workout
1. SUPERSET – 4 sets
- Barbell Curl – 12, 10, 8, 8 reps
Type: Strength
Main Muscle Worked: Biceps
Equipment: Barbell
Level: Beginner
Barbell Curl Images
Guide
- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Variations:You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You may also use the closer grip for variety purposes.
- Triceps Pushdown – Rope Attachment – 12-15 reps
Type: Strength
Main Muscle Worked: Triceps
Equipment: Cable
Level: Beginner
Triceps Pushdown – Rope Attachment Images
Guide
- Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V- angled bar or straight bar. Same as the Triceps Pushdown except with the rope attachment.
2. SUPERSET – 4 sets
- Preacher Curl – 10 reps (perform with EZ-Bar)
Type: Strength
Main Muscle Worked: Biceps
Equipment: Barbell
Level: Beginner
Preacher Curl Images
Guide
- To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.
- Cable Rope Overhead Triceps Extension -15 reps
Type: Strength
Main Muscle Worked: Triceps
Equipment: Cable
Level: Beginner
Also known as Rope Triceps Extension.
Cable Rope Overhead Triceps Extension Images
Guide
- Attach a rope to the bottom pulley of the pulley machine.
- Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
- Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out.
- Repeat for the recommended amount of repetitions.
Variations: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.
3. SUPERSET – 4 sets
- Incline Dumbbell Curl -10 reps
Type: Strength
Main Muscle Worked: Biceps
Equipment: Dumbbell
Level: Beginner
Also known as Incline Dumbbell Curls.
Incline Dumbbell Curl Images
Guide
- Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
- EZ-Bar Skullcrusher – 10, 8, 8, 8 reps
Type: Strength
Main Muscle Worked: Triceps
Equipment: E-Z Curl Bar
Level: Beginner
EZ-Bar Skullcrusher Images
Guide
- Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
- Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
- Lift the bar back to the starting position by extending the elbow and exhaling.
- Repeat.
4. SUPERSET – 4 sets
- Hammer Curls – 12, 10, 10, 10 reps
Type: Strength
Main Muscle Worked: Biceps
Equipment: Dumbbell
Level: Beginner
Also known as Neutral Grip Biceps Curl.
Hammer Curls Images
Guide
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
- Standing Dumbbell Triceps Extension – 10 reps
Type: Strength
Main Muscle Worked: Triceps
Equipment: Dumbbell
Level: Beginner
Standing Dumbbell Triceps Extension Images
Guide
- To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Variations: Another way to perform this exercise is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.
Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.
5. SUPERSET – 4 sets
- Overhead Cable Curl – 15 reps
Type: Strength
Main Muscle Worked: Biceps
Equipment: Cable
Level: Intermediate
Overhead Cable Curl Images
Guide
- To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
- Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
- Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
- While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
- While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
- Repeat for the recommended amount of repetitions prescribed in your program.
Variations: This exercise can also be performed using one handle at a time.
- Triceps Pushdown – 15 reps (with BFR)
Type: Strength
Main Muscle Worked: Triceps
Equipment: Cable
Level: Beginner
Also known as Triceps Pushdowns, Tricep Pushdowns, and Tricep Push-down.
Triceps Pushdown Images
Guide
- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.
6. GIANT SET – 3 sets
- Reverse Barbell Curl – 12 reps (perform with EZ-Bar)
Type: Strength
Main Muscle Worked: Biceps
Equipment: Barbell
Level: Beginner
Reverse Barbell Curl Images
Guide
- Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.
- Tricep Dumbbell Kickback – 12 reps
Type: Strength
Main Muscle Worked: Triceps
Equipment: Dumbbell
Level: Beginner
Also known as Triceps Kickbacks, Tricep Kickbacks, and Dumbbell Kickbacks.
Tricep Dumbbell Kickback Images
Guide
- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.
Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
- Close-Hands Push-Up -12 reps
Type: Strength
Main Muscle Worked: Chest
Equipment: Body Only
Level: Beginner
Close-Hands Push-Up Images
Guide
- Get in the push-up position on your toes with your hands directly under your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This is your start position.
- Allow your elbows to break as you lower your body toward the floor but don’t allow it to touch. Keep your body as straight as possible. Your elbows should be pointing rearward, bent about 90 degrees, at the bottom position.
- Press back up through your hands to full arm extension.
- Repeat for the required number of reps.
Barbell Biceps Curl And Triceps Rope Push-Down
Start the workout by going heavier on the biceps with barbell curls. Remember to keep your back straight and avoid using momentum.
“Too many people swing too much,” says Albonetti, “so eliminate that tendency as much as possible.”
You’ll increase the weight on the curls with each set, starting at 12 reps, then increasing the weight and dropping to 10 reps, then 8 and 8. On the last set, you’ll finish with a triple dropset.
With the rope push-downs, you’ll use a lighter weight compared to the biceps curls because you’re trying to pre-exhaust your triceps before giving them heavier weights at the end of the workout. Make sure you’re going slow and controlled, completing 4 sets of 12-15 reps.
EZ-Bar Preacher Curl And Cable Overhead Triceps Extension
Now that your muscles are warmed up, you can really stretch those fibers through their full range of motion—which is why Albonetti uses preacher curls and cable extensions for his second superset. Stretching and squeezing at the top of the contraction helps pump more blood into the muscle.
“When you’re doing preacher curls, make sure you’re going all the way down to get a full stretch in the muscle,” says Albonetti.
For the cable overhead extension, do 4 sets of 15 reps, combining intra-set stretching with a dropset at the end of the final set. To do this, perform the last set of 15 reps, then hold the stretched position (arms bent) for 30 seconds. After the 30 seconds is up, drop the weight and go for as many reps as you can.
Stretch again for 30 seconds before dropping the weight one more time, getting as many reps as you can before stretching for another 30 seconds.
Dumbbell Hammer Curl With Dumbbell Overhead Extension
This is the point in the workout where you begin to add more weight on the triceps, while backing off of the biceps. Raise the bench to 45 degrees for the incline bench dumbbell curls. Do 4 sets of 10-12 reps, repeating the same intra-set stretch/dropset pattern you just did with the overhead extensions on the final set.
Hold the dumbbells at the bottom of the movement for the intra-set where the biceps are fully extended. For each set, try to do both arms at the same time.
“If you hit failure before you’ve hit 10 reps, switch to alternating curls,” suggests Albonetti. “You’ll be able to squeeze out a few more reps.”
For the triceps skullcrushers, you’re now going heavier and lowering the reps. Start with a weight you can handle for a set of 10. Next, increase the weight and drop the reps to 8, 8, and 8. On the last set, you’ll do a dropset. Once you reach failure, drop the weight by 20 percent and go to failure again.
“Make sure you’re not locking out at the top of your skullcrusher,” cautions Albonetti. “Keep tension on your triceps the whole time.” He finds that the upright bench helps in this effort.
High Cable Curl With Triceps Cable Push-Down
For the fifth superset, Albonetti incorporates BFR. As he mentioned in the article “How Do You Shock a Lagging Body Part,” BFR allows blood to enter the muscle while preventing it from completely leaving. As a result, muscle-building metabolites start to build up, and the extra fatigue caused by the restriction forces your nervous system to recruit the largest fast-twitch muscle fibers, which have the greatest potential for growth.
“There are bands made specifically for the purpose of blood-flow restriction,” says Albonetti, “but if you don’t have them, any small band will do. Get the band up high on the arm, and tighten it to about a six out of 10. You want it just tight enough to restrict the blood flow, but not so tight it cuts it off completely.”
You won’t be able to lift the amount of weight you usually do when using BFR, so drop the weight by 50 percent. For example, a weight that you’d normally lift for 30 reps would be perfect for 15 reps using BFR. The purpose of this technique is to amplify the pump, so go lighter and keep the bands on for both exercises.
Reverse EZ-Bar Curls With Dumbbell Kick-Back And Close-Grip Push-Up
You have one more beast to take down—a giant set to annihilate your arms and build serious muscle. Use good form on all three exercises, keeping your back straight and keeping tension in your muscles the whole time.
For the dumbbell kick-backs, use a weight you can get all 12 reps on and still keep your back straight. Squeeze at the back of the movement and pause for a second.
On the close-grip push-ups, go down, squeeze, go up—but don’t lock out at the top. Keep your elbows tucked in close to your sides to keep the emphasis on your triceps rather than on your chest.
Albonetti recommends doing this workout once every two weeks.
“One workout I’ll work biceps, the next I’ll work triceps,” he explains, “but this workout is great because I can superset them together.”
