Full Workout Routine
Superset 1 Round 1
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Cable Biceps Curls - Set 1 (mini-set 1)
Weight: heavier (example: 20kg)
Reps: 12 -
Cable Biceps Curls - Set 1 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Triceps V Pushdown - Set 1 (mini-set 1)
Weight: heavier (example: 25kg)
Reps: 12 -
Triceps V Pushdown - Set 1 (mini-set 2)
Weight: 30/40% lighter (example: 17 or 15kg)
Reps: 15 -
Rest: 2 m
-
Cable Biceps Curls - Set 2 (mini-set 1)
Weight: The same as in the first set (example: 20kg), or slightly heavier if it was too light in the first set and you could have done more than 12 reps, or slightly lighter if you could not do 12 reps.
Reps: 12 -
Cable Biceps Curls - Set 2 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Triceps V Pushdown - Set 2 (mini-set 1)
Weight: same as in the 1st set (example: 25kg) or slightly heavier if it was too light in the first set and you could have done more than 12 reps, or slightly lighter if you could not do 12 reps.
Reps: 12 -
Triceps V Pushdown - Set 2 (mini-set 2)
Weight: 30/40% lighter (example: 17 or 15kg)
Reps: 15 -
Rest: 2 m
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Cable Biceps Curls - Set 3 (mini-set 1)
Weight: The same as in the 2nd set (example: 20kg),
Reps: 12 -
Cable Biceps Curls - Set 3 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Triceps V Pushdown - Set 3 (mini-set 1)
Weight: same as in the 2nd set (example: 25kg).
Reps: 12 -
Triceps V Pushdown - Set 3 (mini-set 2)
Weight: 30/40% lighter (example: 17 or 15kg)
Reps: 15 -
Rest: 2 m
-
Cable Biceps Curls - Set 4 (mini-set 1)
Weight: The same as in the 2nd set (example: 20kg),
Reps: 12 -
Cable Biceps Curls - Set 4 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Triceps V Pushdown - Set 4 (mini-set 1)
Weight: same as in the 2nd set (example: 25kg).
Reps: 12 -
Triceps V Pushdown - Set 4 (mini-set 2)
Weight: 30/40% lighter (example: 17 or 15kg)
Reps: 15 -
Rest: 2 m
Superset 2 Round 2
Additional Videos
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How to: rope triceps extension
This exercise seems easy to perform but many beginners make mistakes. Watch a video of my GymZilla colleague where he explained the proper form for the rope triceps extension.
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Rope Curls - Set 1 (mini-set 1)
Weight: heavier (example: 20kg)
Reps: 12 -
Rope Curls - Set 1 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Rope Triceps Extension - Set 1 (mini-set 1)
Weight: heavier (example: 20kg)
Reps: 12 -
Rope Triceps Extension - Set 1 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Rest: 2 m
-
Rope Curls - Set 2 (mini-set 1)
Weight: the same as in the 1st set (example: 20kg) or slightly heavier if it was too light in the first set and you could have done more than 12 reps, or slightly lighter if you could not do 12 reps.
Reps: 12 -
Rope Curls - Set 2 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Rope Triceps Extension - Set 2 (mini-set 1)
Weight: the same as in the 1st set (example: 20kg) or slightly heavier if it was too light in the first set and you could have done more than 12 reps, or slightly lighter if you could not do 12 reps.
Reps: 12 -
Rope Triceps Extension - Set 2 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Rest: 2 m
-
Rope Curls - Set 3 (mini-set 1)
Weight: the same as in the 2nd set (example: 20kg)
Reps: 12 -
Rope Curls - Set 3 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Rope Triceps Extension - Set 3 (mini-set 1)
Weight: the same as in the 2nd set (example: 20kg)
Reps: 12 -
Rope Triceps Extension - Set 3 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Rest: 2 m
-
Rope Curls - Set 4 (mini-set 1)
Weight: the same as in the 2nd set (example: 20kg)
Reps: 12 -
Rope Curls - Set 4 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Rope Triceps Extension - Set 4 (mini-set 1)
Weight: the same as in the 2nd set (example: 20kg)
Reps: 12 -
Rope Triceps Extension - Set 4 (mini-set 2)
Weight: 30/40% lighter (example: 15 or 12kg)
Reps: 15 -
Rest: 2 m
Incline Bench DB Triceps Extension - dropsets Round 3
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DB Extension - Set 1 (mini-set 1)
Weight: heavier DBs (example: 15kg DBs)
Reps: 12 -
DB Extension - Set 1 (mini-set 2)
Weight: 30/40% lighter DBs (example: 8 - 10kg DBs)
Reps: 15 -
Rest: 1m 30s
-
DB Extension - Set 2 (mini-set 1)
Weight: same DBs as in the 1st set (example: 15kg DBs), or slightly heavier if it was too light in the first set and you could have done more than 12 reps, or slightly lighter if you could not do 12 reps.
Reps: 12 -
DB Extension - Set 2 (mini-set 2)
Weight: 30/40% lighter DBs (example: 8 - 10kg DBs)
Reps: 15 -
Rest: 1m 30s
-
DB Extension - Set 3 (mini-set 1)
Weight: same DBs as in the 2nd set (example: 15kg DBs)
Reps: 12 -
DB Extension - Set 3 (mini-set 2)
Weight: 30/40% lighter DBs (example: 8 - 10kg DBs)
Reps: 15 -
Rest: 1m 30s
-
DB Extension - Set 4 (mini-set 1)
Weight: same DBs as in the 2nd set (example: 15kg DBs)
Reps: 12 -
DB Extension - Set 4 (mini-set 2)
Weight: 30/40% lighter DBs (example: 8 - 10kg DBs)
Reps: 15 -
Rest: 1m 30s
Superset 3 Round 4
-
Iso-lateral Biceps Machine- Set 1 (mini-set 1)
Weight: heavier, but enough so you can do 12 reps with (example: 20kg). Use dumbbells if you do not have this machine in your gym, and do the same routine.
Reps: 12 with both arms -
Iso-lateral Biceps Machine- Set 1 (mini-set 2)
Weight: 20/30% lighter (example: 15kg)
Reps: 5 per arm x 3 times -
Triceps Extension machine - Set 1 (mini-set 1)
Weight: heavier (example: 40kg). If you do not have this machine in your gym, use the cables (the starting weight here is lower because it is a single-arm variation. For example: 10kg)
Reps: 12 -
Triceps Extension machine - Set 1 (mini-set 2)
Weight: 30/40% lighter (example: 25kg).
Reps: 15 -
Rest: 2 m
-
Iso-lateral Biceps Machine- Set 2 (mini-set 1)
Weight: same as in the 1st set (example: 20kg).
Reps: 12 with both arms -
Iso-lateral Biceps Machine- Set 2 (mini-set 2)
Weight: 20/30% lighter (example: 15kg)
Reps: 5 per arm x 3 times -
Triceps Extension machine - Set 2 (mini-set 1)
Weight: same as in the 1st set (example: 40kg).
Reps: 12 -
Triceps Extension machine - Set 2 (mini-set 2)
Weight: 30/40% lighter (example: 25kg).
Reps: 15 -
Rest: 2 m
-
Iso-lateral Biceps Machine- Set 3 (mini-set 1)
Weight: same as in the 1st set (example: 20kg).
Reps: 12 with both arms -
Iso-lateral Biceps Machine- Set 3 (mini-set 2)
Weight: 20/30% lighter (example: 15kg)
Reps: 5 per arm x 3 times -
Triceps Extension machine - Set 3 (mini-set 1)
Weight: same as in the 1st set (example: 40kg).
Reps: 12 -
Triceps Extension machine - Set 3 (mini-set 2)
Weight: 30/40% lighter (example: 25kg).
Reps: 15 -
Rest: 2 m
-
Iso-lateral Biceps Machine- Set 4 (mini-set 1)
Weight: same as in the 1st set (example: 20kg).
Reps: 12 with both arms -
Iso-lateral Biceps Machine- Set 4 (mini-set 2)
Weight: 20/30% lighter (example: 15kg)
Reps: 5 per arm x 3 times -
Triceps Extension machine - Set 4 (mini-set 1)
Weight: same as in the 1st set (example: 40kg).
Reps: 12 -
Triceps Extension machine - Set 4 (mini-set 2)
Weight: 30/40% lighter (example: 25kg).
Reps: 15 -
Rest: 2 m
Featured Workouts
Explore Workouts
Insane supersets with drop sets!
This workout consists of 3 supersets ( 2 exercises each) and 1 single exercise (each set here is a drop set).
The intensity is very high, so if you are a total beginner at the gym, this workout is too advanced for you. With this workout, you will get big and shredded arms.
The rest between each round of superset and between exercises is not longer than 2 minutes. Try to do 1 minute & 30 seconds of rest between each round of superset. The full workout lasts for 1 hour or even less.
All exercises here are well explained, but we have noticed that people do not know the correct form for the cable rope tricep extension. That is why we attached an additional video on the proper form of the cable rope tricep extension.
One more important tip for all triceps exercises: arms have to finish fully straight with a squeeze (hold) of 1 - 2 seconds at the end (especially with the cable exercises that engage the triceps).
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