Arm BTB Superset

This program is based on a youtube video of channel called Gravity Transformation. I’m transferring it to a program for my own convenience. 

(Source:
https://youtu.be/ZSzz6JChQhE?si=IQFjn9YVSVr50s5_
)

The purpose of this workout is to make bigger arms in maximum efficiency

* Triceps-biceps back to back superset
* Start your workout with the heaviest exercise and increase their weights - Biceps: barbell bicep curl / Ez bar bicep curls / Preacher curls
- Triceps: Dips / Skull crushers / Overhead triceps extension
* Increase weight when you hit 10 rep, then increase reps by 6-7-8-9-10 rep 
* Not necessary to do more than 3 sets of 4 or 5 Bicep and exercises per arm
* Push to failure on last set
* last exercise - drop set to 20 reps
Ex) 1. Cable tricep extension - 2. standing cable curl superset
10 rep of 1 - 20 rep of 1
10 rep of 2 - 20 rep of 2
Repeat 3 sets

1. Maintain a calorie surplus
2. Enough protein every single day
3. Cheat on last one or two reps, but rest of your sets should maintain best form
4. Keep working for more results. Consistency is key

default

Week 1

Week 2

Week 3

Week 4

+ weight when you hit 10 rep,
then + reps by 6-7-8-9-10 rep.
Push to failure (cheat) on last sets

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