Super-Pump Arm Workout for Mass | Abel Albonetti

“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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