This is a sixpacksmackdown original arm workout. In this workout, we are making good use of supersets. The workout consists of 3 giant supersets of triceps equaling 100 total reps. Triceps are followed up by 3 giants supersets of biceps equaling 100 total reps. Finally, to ensure our arms are completely crushed, we perform five sets of a triceps exercise superset with a biceps exercise equaling 100 total reps. This workout gave me a great pump and left my arms sore for a couple days. I definitely recommend it! Below is a video of the entire workout, and a list of the exercises- sets/reps performed. Entire workout completed in approx. 35 minutes.
Triceps: (all exercises are performed in a superset, meaning 1 set of each exercise performed back to back to back with no rest between. Once one set of each exercise for triceps has been performed, take a 1:30-2:00 break and repeat for 3 total supersets)
Close Grip Bench: 3 sets/ 11 reps
Tricep Extension: 3 sets/ 11 reps
DB tricep supine (skull crushers): 3 sets/ 11 reps (12 reps on last set, in order to reach 100 total reps for triceps)
Biceps: (all exercises are performed in a superset, meaning 1 set of each exercise performed back to back to back with no rest between. Once one set of each exercise for biceps has been performed, take a 1:30-2:00 break and repeat for 3 total supersets)
Drag curls: 3 sets/ 11 reps
Incline DB curl: 3 sets/ 11 reps
Zottman curls: 3 sets/ 11 reps ( 12 reps on last set, in order to reach 100 total reps for biceps)
Final Superset:
Pull-ups: 5 sets/ 5 reps
Dips: 5 sets/ 15 reps
–for a total of 100 total reps (if it takes you more sets, do as many as it takes to reach 100 total reps of pull-ups/dips combined)
