The quest for bigger arms requires that you train smart to give the impulses needed to grow quickly. But that does not mean that it's getting hard. In fact, focusing on good quality repetitions with a full range of motion is more effective in maintaining a pump and fatiguing more muscle fibers. Both lead to faster results. This six-movement superset session begins with two movements that make the blood pump, then go over to two hard bodyweight exercises and then finish with a few repetitive sets to make the muscles grow.
How to do the training
This session consists of three supersets. Perform all repetitions of step 1A, following the displayed sentences, repetitions, and pauses, and then perform all repetitions of 1
Warm up with movements of the shoulder, elbow, and wrist, followed by a few light dumbbells with tilt dumbbells and triceps extensions. Gradually increase the weight for each warm-up set while reducing the reps until the next weight gain is your work-set weight.
1A Inclination Barbell Biceps Curl
Sets 4 Repeats 12 Break 30sec
Why If you are poor Starting behind the torso, the range of motion is increased.
Like So, with a dumbbell on an incline bench, each hand and your arms are straight. Hold your elbows in place, curve the weights to shoulder height and squeeze the biceps. Slowly back to the start.
1B Increase the tricep extension EZ-bar 4 Repeats 12 Rest 60sec
Why Why? Pitch bench changes the angle of attack of your triceps.
How Lean back on an incline bench and hold an EZ stick in both hands with a shoulder-width overhand grip. Keep your elbows upright and lower the bar towards the head, then stretch your arms to return to the starting position.
The first superset has completely warmed up your muscles and filled blood. Now is the time to hit your biceps and triceps as hard as you can while you're still fresh, with the toughest body weight superset you can get. Keep your reps slow and controlled to really make the muscles work and make each set more effective.
Sets 4 Reps 6-10 Rest Rest] 60sec
Why A hard but rewarding body movement that has both the upper back and the biceps goal.
How Like Hang with a shoulder-width underhand grip on a pole. Put on your abdominals and glutes and pull yourself up until your chin releases the rod. Pause, then slowly back to the start.
2B Triceps Dip  Sets 4 Reps 6-10 Rest 60sec
Why Why best body weight movement for a larger triceps – while exercising your shoulders and chest.
How Grab the parallel bars with straight arms and crossed legs. Bend your elbows with your chest up and the core to lower yourself as much as possible. Press again to return to the start.
This last superset consists of high repetition sets to completely fatigue your arms. If you can not perform every 15 reps, do it as often as possible and reduce weight. Continue until you finish the set.
3A Bileps Curl
Sets 4 Reps 15 Rest 0sec
Why It raises your biceps harder when you lift and lower the weight ,
How Stand in front of a cable machine and hold a bar handle attached to the lower roller with the palms facing up. Hold your elbows by your sides and curl your hands to shoulder height. Squeeze the biceps up and then lower it until your arms are completely straight, and bend the triceps down.
3B Rope Cable Extension
Sets 5 Reps 15 Rest 60sec
Why It guides your triceps through all ranges of motion.
How Stand up and hold a double rope handle on the lower pulley of a cable machine behind your head. Hold your elbows up and push up and down to stretch your arms. Bend your triceps up and then return to the beginning.