Bicep & Tricep Supersets

A superset is simply completing one exercise followed by straightaway by another exercise. Supersets are an excellent way of increasing workout intensity and getting adequate volume in such a small amount of time.

With increased intensity comes increased calorie output, so using supersets pre-contest or at times when fat loss is also your goal can be very beneficial. Muscles work in opposites, so it’s always good to superset opposing muscles, ie, quads/hams, chest/back, biceps/triceps. The huge amount of blood flow you get to the whole area by training opposites will increase the growth potential for both muscles.

I frequently see people doing supersets with light weights and aiming more for blood flow, however, without the use of heavy weights we won’t grow. We can still hit 12-20 reps, but make sure the weight is challenging. The more challenging the workout, the greater the potential benefit you will get. Every now and then I will throw in a superset workout for each body part, just to shock the body and keep it guessing – done correctly, the next day DOMS is inevitable.

This what a typical arms superset session looks like for me:

Rope tricep pushdown + Rope hammer bicep curls

  • 3 x 12-15 reps


Close grip barbell bench press + Barbell bicep curls

  • 3 x 8-10 reps


DB overhead tricep extensions + Single arm alternate DB bicep curl

  • 3 x 12-15 reps


Straight bar tricep pushdown +Straight bar bicep curls

  • 1 set to failure on each exercise

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About the Author

Since the age of 7 when I first stepped foot on a rugby pitch, sport and fitness has been a major part of my life. I went on to play a decent standard of ruby which entailed a lot of different styles of training, on and off the pitch. The importance of fitness was further distilled in me when I joined the Army at the age of 16. The Army’s way of physically training it’s soldiers is very different from civilian PT, you are taught to dig deep and find the courage to never give up no matter how hard the exercise, and you must be seen to be giving 100% effort at all times. I loved the Army’s mentality towards training so I became an Army Physical Training Instructor (PTI). I was fortunate enough to be posted into the gym and my main focus was on preparing soldier’s physically for over sea’s operations. I have lifted weights now for around 8 years, I would say I have been seriously bodybuilding for maybe 2 years. When I left the army and started training at Maxxmuscle gym, home of IFBB Pro Anth Bailes, is when I started bodybuilding. Just talking to the guy makes you want to get on stage and he is defiantly a great ambassador for the sport. The army has always taught me that, to progress you need to have short and long term goals, discipline, and a passion for something. My passion is now the health, fitness and anything associated with them. I love training every single day, I love keeping track of my nutrition every single day, and I love helping people out with less knowledge than myself because I was once in their shoes. After competing in 2014 I became part of the monster supplements team. I consider this a massive privilege to have their backing during my 2015 offseason and further competitions to come.
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