Warm-Up (10 minutes)
- Dynamic Stretching: Arm swings, shoulder rotations, and wrist circles.
- Light Cardio: 5 minutes on a treadmill or stationary bike.
- Warm-Up Sets: 2 sets of light weight bicep curls and tricep pushdowns (15-20 reps).
Superset 1: Biceps and Triceps
A1. Barbell Curl
- Sets: 3
- Reps: 8-10
- Notes: Keep your elbows close to your body, curling the barbell up in a controlled motion.
A2. Skull Crushers (Lying Tricep Extension)
- Sets: 3
- Reps: 8-10
- Rest: 60-90 seconds after completing both exercises
- Notes: Use an EZ curl bar, lowering it towards your forehead, then extending your arms fully to work the triceps.
Superset 2: Biceps and Triceps
B1. Dumbbell Hammer Curls
- Sets: 3
- Reps: 10-12
- Notes: Perform the curls with your palms facing each other to target the brachialis and forearms.
B2. Tricep Dips
- Sets: 3
- Reps: 10-12
- Rest: 60-90 seconds after completing both exercises
- Notes: Use parallel bars or a bench, keeping your body upright and elbows pointing back to maximize tricep engagement.
Superset 3: Biceps and Triceps
C1. Concentration Curls
- Sets: 3
- Reps: 12-15
- Notes: Sit on a bench, rest your elbow on the inside of your thigh, and curl the dumbbell with full range of motion for peak contraction.
C2. Overhead Tricep Extension
- Sets: 3
- Reps: 12-15
- Rest: 60-90 seconds after completing both exercises
- Notes: Use a dumbbell or EZ curl bar, lowering it behind your head and extending fully to work the long head of the triceps.
Superset 4: Forearms
D1. Reverse Curls
- Sets: 3
- Reps: 12-15
- Notes: Hold the barbell or EZ curl bar with an overhand grip, curling it towards your shoulders to target the brachioradialis and forearms.
D2. Wrist Curls
- Sets: 3
- Reps: 15-20
- Rest: 60-90 seconds after completing both exercises
- Notes: Use a light barbell or dumbbells, sitting on a bench with your forearms resting on your thighs, curling your wrists up and down to isolate the forearms.
Cool Down (5-10 minutes)
- Static Stretching: Focus on the biceps, triceps, and forearms.
- Foam Rolling: Target any tight areas in the arms and shoulders.
This 3D arms workout uses supersets to create a balanced and intense training session, ensuring that all angles of your arm muscles are worked for maximum growth and definition.
