In this video, IFBB Men’s Physique Pro Ryan Terry takes us through one of his off-season arm workouts.
This workout includes several supersets to blow up your arms.
And even more perfect, it can be done when you’re short on time – it only took Ryan around 30 minutes to complete this workout.
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Machine Curl | 4 | 8-10 |
| 1b. Smith Machine Drag Curl | 4 | 10-12 |
| 2a. Rope Pushdown | 4 | 12-15 |
| 2b. Machine Dips | 4 | 10-12 |
| 3a. Alternating Dumbbell Curl | 4 | 10-12 |
| 3b. Overhead Tricep Extension | 4 | 10-12 |
| 4a. Dumbbell Hammer Curl | 4 | 10-12 |
| 4b. Tricep Dips | 4 | 12-15 |
*Rest 30-45 seconds in between each superset.
Superset 1: Machine Curl & Smith Machine Drag Curls
Ryan likes to squeeze in plenty of volume into his workouts and does this through supersets and drop sets.
The first superset in his workout pairs machine bicep curls with smith machine drag curls. During the smith machine drag curls, make sure you focus on the contraction. Ryan himself treats it more like a burn-out exercise.
Limit your rest to 30-45 seconds in between each superset. If you’re working with a training partner, trade off between exercises as soon as you both finish a set.
Superset 2: Rope Pushdowns & Machine Dips
The second pairing in Ryan’s arm workout is the rope pushdown supersetted with machine dips.
On the rope pushdowns, try to keep your shoulders out of the movement and isolate the triceps. Focus on getting a full contraction on the tricep, even if that means over-extending slightly. Lastly, once you’ve reached the bottom of the movement hold the contraction for a full second before releasing.
What makes this superset so effective is, instead of pairing 2 tricep movements that are similar, Ryan performs an extension and a press. This really taxes all of the tricep heads.
Superset 3: Alternating Dumbbell Curl & Overhead Tricep Extension
The third superset in this workout combines an alternating dumbbell curl and overhead tricep extension.
The reasoning behind the alternating dumbbell curl selection is to promote equal strength in both biceps by training them unilaterally.
Really strive to perform every rep with perfect form. A lot of times when supersetting, people miss out on quality reps due to the cardio challenge supersetting can provide.
Superset 4: Dumbbell Hammer Curl & Tricep Dips
The fourth and final superset of Ryan’s workout features dumbbell hammer curls and tricep dips.
The hammer curls should be performed heavy, while the tricep dips are treated more like a burn-out finisher.
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