2SUPERSET #2: Incline bench dumbbell curl / Dumbbell overhead extension

4 sets of 12 reps

The best thing about dumbbells is that they allow you to isolate the target muscle while maximizing control over the load. Use strict form and focus on achieving a full range of motion on each rep.

“I like incorporating this superset at the beginning of my arm workout because my arms are fresh and I’m still able to handle heavier weights,” explains Albonetti. “I might start heavy with the biceps, then pre-fatigue my triceps with a lighter exercise,” he says. “Later I reverse it and go heavy on the triceps, while maintaining a lighter pump in the biceps.”


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