Huge Arm Superset
6 – 8 rep range / rest 15 seconds between supersets
and 1 minute superset group
Biceps
Superset 1: X-body
alternate dumbbell curls and straight arm barbell curls
Superset 2: Close
grip spider curls and close grip ez bar curls
Superset 3: Dumbbell
incline curls and dumbbell concentration curls
Superset 4:
Lying cable curls and standing cable curls
Triceps
Superset 1:
Cable pressdowns and rope pressdowns
Superset 2:
Triangle push-ups and bench dips
Superset 3:
Close grip bench press and seated double dumbbell kickbacks
Superset 4:
lying dumbbell skull crushers drop sets
