Great arm training program with supersets and drop sets

Great arm training program with supersets and drop sets

 

This arm training program is perfect for those who want a great arm training without spending more than an hour in the gym. It includes supersets which is why you will spend less time at the gym and it also includes drop sets for total annihilation of the muscles.

1. Barbell curl superset with V-bar triceps pushdown          3 sets
12 reps of barbell curls immediately followed by 12 reps of V-bar triceps pushdowns.

2. EZ bar close grip superset with standing bent-over dumbbell triceps kickbacks   3 sets
10 reps of EZ bar close grip immediately followed by 10 reps of standing bent-over dumbbell triceps extension

3. Bench dips superset with seated dumbbell hummer curls      3 sets
20 reps of bench dips followed by 12 reps of seated dumbbell hummer curls

4. Biceps cable curls    2 drop sets
You will do 4 sets in one drop set with 10 reps per set and you will decrease the weight for about 10% per set. Rest for about two minutes between drop sets. No rest between the sets in the drop set

5. Cable rope triceps pushdown    3 drop sets
You will do 3 sets in one drop set with 12 reps per set  and you will decrease the weight for about 20% per set. Rest for about two minutes between drop sets. No rest between the sets in the drop set