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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