This workout is all about triceps and biceps supersets. There are 11 exercises in total, but do not worry; they are all in supersets (5 supersets in total). You will finish the workout in less than 1 hour with your arms pumped like crazy.

THE ROUTINE:

SUPERSET 1 ( 3 rounds )

1) V bar pushdown (10-12 reps)

2) Single-arm cable biceps curls (10 reps per arm)

SUPERSET 2 ( 3 rounds )

3) EZ bar ( or straight bar) pushdown (10 reps)

4) reverse grip pushdown (lean the body forward) (10 reps)

5) Supinated biceps curls (15-20 reps in total) - see additional video on the perfect form.

SUPERSET 3 ( 3 rounds )

6) Biceps curls - reverse grip - flat bench (10-12 reps)

7) Dumbbell skull crusher (10-12 reps)

SUPERSET 4 ( 3 rounds )

8) Scott bench biceps curls (10-12 reps)

9) Overhead triceps extension (10-12 reps)

SUPERSET 5 ( 2 rounds )

10) Biceps machine (10-12 reps)

11) Triceps extension machine (10 reps per arm)

THE REST

Superset means that you have to 2 or 3 exercises, without any rest in between. The rest between rounds is 60 to 90 seconds. Use the weights you can handle.

WHY SHOULD YOU WORK OUT ARMS ON A SEPARATE DAY?

Working out your full arms on a separate day can have several benefits:

1. Dedicated Focus: By isolating arm workouts on a separate day, you can give them your full attention. This allows you to focus solely on improving arm strength and definition without being fatigued from other exercises.

2. Increased Intensity: Working out a specific muscle group on its own day enables you to increase the intensity of your arm exercises. You can perform more sets and repetitions, use heavier weights, or incorporate advanced techniques like drop sets or supersets, leading to greater muscle stimulation and growth.

3. Optimal Recovery: Training arms separately allows for adequate rest and recovery between workouts. Overtraining can hinder muscle growth and increase the risk of injury, so having a dedicated arm day ensures that your muscles have enough time to repair and grow stronger.

4. Improved Muscle Isolation: When you're not fatigued from other exercises, you can better isolate the muscles in your arms during workouts. This can help target specific areas for development and enhance muscle symmetry and balance.

5. Customized Training: Having a separate arm day allows you to tailor your workout routine to address any weaknesses or imbalances in your arm muscles. You can incorporate exercises that target different muscle groups, such as biceps, triceps, and forearms, to achieve a well-rounded and balanced physique.

6. Enhanced Mental Focus: Knowing that you have a dedicated day for arm training can also improve your mental focus and motivation. You can approach your arm workouts with a clear mindset, knowing that you have allocated time specifically for that purpose, which can help you push yourself harder and achieve better results.