If you what to grow then you need to add supersets. A basic definition of a superset is when you do two exercises back to back with little to no rest between them.
This will force a rush of blood into your working muscle groups while saving time in the form of shorter rest periods. Want some more good news? Heavy loads coupled with little rest increase your circulating blood lactate levels, which increase the acidity of your blood. This increase in blood acidity will trigger the release of growth hormone (GH) from one of the body’s most powerful endocrine organs, the pituitary. Simply put supersets are the best way to stimulate muscle growth.
By the end of this circuit you should feel a massive arm pump. In a few short weeks you will experience noticeable gains.
Here is an example on how to complete a full superset (superset 1):
Step 1: Standing barbell curls for a set of 15 reps
Step 2: Jump right into lying dumbbell extensions for 15 reps
Step 3: Short rest (30-45 seconds)
That would be one set. Complete each set back to back with its given rep range. Increase weight as the rep range decreases. When superset 1 is fully completed start superset 2 and complete the set and rep range back to back with no rest.
Let the road to bigger arms begin.
Standing Barbell Curls – 6 sets of 15, 10, 10, 8 , 5, 5
Lying Single Arm Dumbbell Extensions – 6 sets of 15 reps each arm
Alternating Dumbbell Curls – 5 sets of 10, 10, 10, 8, 8 reps
Tricep Rope Cable Pushdowns – 5 sets of 10, 10, 10, 8, 8 reps
Seated Preacher Curls – 6 sets of 10, 10, 10, 8, 5, 5 reps
Skull Crushers – 6 sets of 15 reps
Alternating Dumbbell Hammer Curls – 5 sets 10, 10, 10, 8, 8 reps
Close Grip Push Press – 5 sets 10, 10, 10, 8, 8 reps
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