How To Get An Insane Arm Pump! Biceps+Triceps+Shoulders

Biceps+Triceps+Shoulders

#1 Superset

Spider Curls 3 sets of 12

Prone Incline Triceps Extension (bilateral) 3 sets of 12-15

#2 Superset 

Cable Upright Row 3 Sets of 12

Cable Bar Curl 3 sets of 15

#3 Superset 

Tricep Dips 3 sets of 8-10

Cable Single Arm Shoulder Press 3 sets of 12 

See link above: click spider curls for a tutorial how to do them! They are killer for the biceps!

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