Super-Pump Arm Workout for Mass | Abel Albonetti


Think you know how to use supersets to get a super pump? Abel Albonetti shares his killer arm workout to help you get the best biceps and triceps pump of your life with high-volume supersets.
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As classic as a peanut butter and jelly sandwich, biceps-and-triceps supersets is a tried-and-tested technique for building serious arms in one workout. Team and MuscleTech-sponsored athlete Abel Albonetti is ready to share his particular brand of supersetting for arms.

“This workout is probably different from what you’re used to,” he explains. “We’ll start off lifting heavy on biceps at the beginning of the workout and lighter on triceps, then toward the end of the workout switch and lift heavier on triceps and lighter on biceps.”

Already a fan of superset training and high-volume hypertrophy, Albonetti includes five supersets, blood-flow restriction (BFR) training, intra-set pauses, and one giant-set finisher into this arm-training gauntlet. The result: an insane pump and major arm growth.

| Abel Albonetti’s Perfect Arm Pump |
1. Superset – 4 sets
Barbell Curl – 12, 10, 8, 8 reps
Triceps Pushdown – Rope Attachment – 12-15 reps

2. Superset – 4 sets
Preacher Curl – 10 reps (perform with EZ-Bar)
Cable Rope Overhead Triceps Extension – 15 reps

3. Superset – 4 sets
Incline Dumbbell Curl – 10 reps
EZ-Bar Skullcrusher – 10, 8, 8, 8 reps

4. Superset – 4 sets
Hammer Curls – 12, 10, 10, 10 reps
Standing Dumbbell Triceps Extension – 10 reps

5. Superset – 4 sets
High Cable Curls – 15 reps (with BFR)
Triceps Pushdown -15 reps (with BFR)

6. Giant Set – 3 sets
Reverse Barbell Curl – 12 reps (perform with EZ-Bar)
Tricep Dumbbell Kickback – 12 reps
Close-Hands Push-Up – 12 reps


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  1. I really liked the workout and will surely tryout the same. I think if we follow this correctly and in controlled manner with right posture, will get BIG ARMS.

    Pls share something like this for chest…


  2. You really don’t have to do this for size. This guys is out of his mind. Plus the gym will never be that empty where you can use all those weights to drop set. Unrealistic work, thumbs down.

  3. hey how's it going first time watcher was wondering if you could do video on how to pack on muscle for a guy who has high metabolism my desire weight is 165 right now I'm currently 140


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