Build bigger arms with a combination of compound (multi-joint) and isolation exercises with this superset workout. And because it's made up of supersets, you'll save time and get an added cardio benefit. This workout is designed for those who only have one size of dumbbell to lift with. Depending on what kind of shape you're currently in, you can use this workout to build strength, and size for a while. Eventually, you will get to a point where you are only increasing endurance. At that point, you may want to get some bigger dumbbells, or add weight to your back.
Primary Goal: To increase the strength, size, and endurance of the arm muscles.
Workout Type: Arms
Training Level: Beginner - Intermediate
Days Per Week: 2
Equipment: Bodyweight, Pull up Bar, Dumbbell
Tempo: 1/0/1/0
Perform these sets with no rest in between.
1st Superset - 3 sets of 50% Max Reps
Close Grip Pull ups
Diamond Push ups
2nd Superset - 3 sets of 50% Max Reps
Dumbbell Bicep Curls
Dumbbell Tricep Presses
If you need a good pair of dumbbells, I recommend CAP Barbell Dumbbells. They're heavy duty with a protective pvc coating.
