Blow Up Your Biceps & Triceps | Mike Hildebrandt's Superset Arm Workout
- 7 years ago
Mike Hildebrandt's superset combos will blow up your arms fast! By working biceps while you rest the triceps, you'll maximize workout efficiency and get a major pump going.
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Dymatize athlete and certified personal trainer Mike Hildebrandt loves the idea of supersets. In this workout, he'll show you how to hit your biceps and triceps from different angles and increase reps to maximize development. You'll be pumping blood into your arms at a furious pace that Mike says may swell your arms by 1-2 inches by the end of the workout!
The goal here is not to move heavy weights; you'll use lighter weights than normal. But by going light, you'll hit Mike's target rep ranges and bring out fine detail in your arms.
The whole workout should take 30-45 minutes: short enough that you can add it to the end of your normal workout or use it when you're crunched for time. You'll be working your triceps while your biceps are resting, and vice versa. This efficient approach will allow you to burn calories and achieve the best possible results in the shortest amount of time.
Okay, ladies and gentlemen, prepare to ignite your arms.
Mike Hildebrandt's Superset Arm Workout
Mike recommends doing this workout 1-2 times a week—twice a week if you're focused on building big arms. If you do it twice a week, give yourself at least two days' rest in between for full recovery.
Superset 1
- EZ-bar biceps blaster 4 sets of 10 reps
- EZ-Bar skullcrusher 4 sets of 10 reps
Superset 2
- Incline dumbbell curl 4 sets of 12 reps
- Dumbbell triceps kick-back 4 sets of 12 reps
Superset 3
- Spider curl 4 sets of 14 reps
- Overhead barbell triceps extension 4 sets of 14 reps
Superset 4
- Lying rope hammer curl 4 sets of 14 reps
- Reverse-grip triceps extension 4 sets of 14 reps
=============================================
| Recommended Supplements |
Dymatize ISO-100 ► http://bbcom.me/2nHGsDA
- Whey Isolate Powder for Building Muscle*
- Ultra-Fast Absorption to Build and Repair Muscle*
Dymatize Elite Protein Bar ► http://bbcom.me/2nHK9Ju
- At-Least 25G Of Protein In Each Delicious Bar
- 4G Or More Of Bcaas Proven To Help Build Muscle And Aid Recovery*
Dymatize Elite Casein ► http://bbcom.me/2nHK8oU
- Night-time Protein Powder for Muscle Recovery*
- Slow Release Casein to Feed Muscles Overnight and Recover from Intense Training*
=============================================
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=============================================
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Shop Dymatize ► http://bbcom.me/2nHF6Zz
Sales & Specials ► http://bbcom.me/2nHMd4f
Dymatize athlete and certified personal trainer Mike Hildebrandt loves the idea of supersets. In this workout, he'll show you how to hit your biceps and triceps from different angles and increase reps to maximize development. You'll be pumping blood into your arms at a furious pace that Mike says may swell your arms by 1-2 inches by the end of the workout!
The goal here is not to move heavy weights; you'll use lighter weights than normal. But by going light, you'll hit Mike's target rep ranges and bring out fine detail in your arms.
The whole workout should take 30-45 minutes: short enough that you can add it to the end of your normal workout or use it when you're crunched for time. You'll be working your triceps while your biceps are resting, and vice versa. This efficient approach will allow you to burn calories and achieve the best possible results in the shortest amount of time.
Okay, ladies and gentlemen, prepare to ignite your arms.
Mike Hildebrandt's Superset Arm Workout
Mike recommends doing this workout 1-2 times a week—twice a week if you're focused on building big arms. If you do it twice a week, give yourself at least two days' rest in between for full recovery.
Superset 1
- EZ-bar biceps blaster 4 sets of 10 reps
- EZ-Bar skullcrusher 4 sets of 10 reps
Superset 2
- Incline dumbbell curl 4 sets of 12 reps
- Dumbbell triceps kick-back 4 sets of 12 reps
Superset 3
- Spider curl 4 sets of 14 reps
- Overhead barbell triceps extension 4 sets of 14 reps
Superset 4
- Lying rope hammer curl 4 sets of 14 reps
- Reverse-grip triceps extension 4 sets of 14 reps
=============================================
| Recommended Supplements |
Dymatize ISO-100 ► http://bbcom.me/2nHGsDA
- Whey Isolate Powder for Building Muscle*
- Ultra-Fast Absorption to Build and Repair Muscle*
Dymatize Elite Protein Bar ► http://bbcom.me/2nHK9Ju
- At-Least 25G Of Protein In Each Delicious Bar
- 4G Or More Of Bcaas Proven To Help Build Muscle And Aid Recovery*
Dymatize Elite Casein ► http://bbcom.me/2nHK8oU
- Night-time Protein Powder for Muscle Recovery*
- Slow Release Casein to Feed Muscles Overnight and Recover from Intense Training*
=============================================
| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2nHMd4f
Fitness Articles ► http://bbcom.me/2nHK0pz
#1 Online Supplement Store ► http://bbcom.me/2nHTzoh
Free Fitness Plans ► http://bbcom.me/2nHRlWd
#1 Women's Fitness Site ► http://bbcom.me/2nHOhcn
=============================================
| Follow Us |
YouTube ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.