Introduction

How long have you had you arm workout plan for? If the answer is more than 4-6 weeks without any obvious changes to your training prescription then you’re due for a change! One way to bring about variation without drastically changing your key exercises is to alter the method in which you perform these. Super-setting is a popular and obvious choice.

The term ‘super-setting’ basically means completing two exercises, one after the other, with no rest intervals in between. These exercises can relate to the same muscle group or alternate muscle groups.

Apart from being able to instantly vary your otherwise monotonous workout and reduce your time spent in the gym, super-setting has the ability to bring about two unique benefits; Firstly, completing two exercises in quick succession enhances the production of lactic acid within the body. This causes a boost in the natural levels of growth hormone which are responsible for both fat loss and muscle growth.

Secondly, through the utilisation of super-setting, muscle fibre activation can be greatly assisted, ultimately resulting in an accelerated development of the chosen target muscles.

With all of the above benefits in mind, here at FitnessBeans, we’ve created an arm super-set workout plan which we think you’ll enjoy. This definitely isn’t for the faint hearted!

Before we move onto the chosen exercises for the respective Biceps and Triceps muscle groups, let us firstly consider the exercise prescription. If you’re looking to bring about hypertrophic changes and ultimately add size to your arms, then you should be lifting between 67-85% of your 1 repetition maximum. You should also be achieving the following;

  • 6-12 repetitions for each set.
  • 3 sets for each exercise.
  • 30-90 seconds rest and recovery intervals following completion of both exercises.
Super-Setting Pairing 1: Biceps Close Pull-Ups And Triceps Loaded Dips
Biceps Close Pull-Ups


Grasp the bar with a narrow grip. To commence lifting, bend at the elbows until your forearms are almost parallel to your upper arm. Lower yourself slowly by extending at the elbow.

Triceps Loaded Dips


Utilise a lifting belt to secure an additional load. Grasp both handles and allow your feet to hang. Dip down by bending at the elbow region. Push upwards by extending your arms.

Super-Setting Pairing 2: Biceps Barbell Curl And Triceps Overhead Press
Biceps Barbell Curl


Grasp the barbell with hands shoulder width apart. With your elbows remaining by your side, raise the bar upwards until your forearms are vertical. Lower slowly until extended.

Triceps Overhead Press


To perform position the barbell overhead with a narrow grip. Lower your forearms whilst maintaining your elbows overhead. Reverse movement by extending at the forearm.

Super-Setting Pairing 3: Biceps Preacher Curl And Triceps Narrow Bench Press
Biceps Preacher Curl


Position yourself on a bench with the rear of your upper arms resting. Lower the resistance by extending at the elbow. Raise the resistance upwards until your forearms are vertical.

Triceps Narrow Bench Press


Lie down on a bench and grasp the barbell with a grip closer than shoulder width apart. Hold the bar above you and lower to the mid chest region. Push upward by extending your elbows.

Super-Setting Pairing 4: Biceps Twisted Curl And Triceps Skull Crusher
Biceps Twisted Curl


Grasp a dumbbell in either hand. Arms should be by your side with palms facing inwards. Raise the dumbbells by bending at the elbow and ensure a twist in the upward phase.

Triceps Skull Crusher


Lie down on a bench and grasp the barbell with a grip closer than shoulder width apart. Hold the bar above you and lower to your forehead. Push upwards by extending at your elbows.

Final Word

This marks the end of our arm superset workout plan. Why not switch up your monotonous training regime and give this exercise session a run for its money. If performed efficiently and effectively, this arm workout and super-setting in general has the ability to bring about incredible enhancements in your physique whilst taking your training to another level.