big arms routine Insane Superset Arm Workout for Mass | Abel Albonetti

Between the volume, the supersets, the dropsets, and the BFR, Albonetti's latest arm workout will put your arms to the test.
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If Abel Albonetti says this is the meanest workout he's ever done, you'd better be prepared for a serious smackdown. A MuscleTech-sponsored athlete and Team Bodybuilding.com member, Albonetti is known for his hardcore workouts, and this arm blast doesn't disappoint.

During a workout that had Albonetti himself groaning in pain during filming, you'll be supersetting biceps exercises with triceps exercises in a way that quickly exhausts your arms. That's too bad, because it's going to be a very long workout.

All right, campers, cinch up your shorts and let's get to it.

| Abel Albonetti's High Volume Chest Workout Workout |
1. Superset a. Seated Dumbbell Curl: 4 sets, 8-10 reps •1 set, 8, 7, 6, 5, 4, 3, 2, 1 reps (alternating reps per arm with other arm in isometric hold) b. Lying Dumbbell Tricep Extension: 4 sets, 10 reps • 1 set, 8, 7, 6, 5, 4, 3, 2, 1 (alternating reps per arm with other arm in isometric hold)

2. Superset a. Preacher Curl: 3 sets, 8-12 reps • 1 set, double dropset b. Seated Triceps Press: 3 sets, 10-12 reps ( • 1 set, 6-8 reps (plus a double dropset)

3. Superset a. Incline Dumbbell Curl: 4 sets, 10-12 reps • 1 set, 6-10 reps (plus double dropset with 30-second weighted stretch after each drop) b. Cable Rope Overhead Triceps Extension: 4 sets, 10-12 reps • 1 set, 6-10 reps (plus double dropset with 30-second weighted stretch after each drop)

4. Superset a. Barbell Curl: 4 sets, 21 reps (performed as 7 reps bottom-half ROM, 7 seated, and 7 full ROM) b. Triceps Pushdown: 4 sets, 21 reps (performed as 7 reps bottom-half ROM, 7 top-half ROM, and 7 full ROM)

5. Superset a. Alternate Hammer Curl: 4 sets, 8 reps (per arm) b. Cable One Arm Tricep Extension: 4 sets, 8 reps (per arm)

6. Superset a. Standing Biceps Cable Curl: 5 sets, 15 reps (with BFR) b. Triceps Pushdown: 5 sets, 15 reps (with BFR)

| Seated Dumbbell Curl And Skullcrusher |
Albonetti starts you off with 4 straight sets of dumbbell curls. Take each rep slow and easy with lots of good, long negatives. During the concentric portion of the lift, rotate your pinkies all the way in to get full rotation at the top of the exercise.

| Preacher Curl And Standing Dumbbell Triceps Extension |
When you do the preacher curls, make sure you're not going all the way up and losing tension. Keep that bar constantly moving so your muscles are contracted the whole time. When you're doing the triceps extension, tuck in your elbows. Don't flare them out. Go all the way down to stretch out your triceps. As with the preacher curls, don't pause at the top. Keep going to maintain tension on your biceps and triceps the whole time.

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big arms routine Insane Superset Arm Workout for Mass | Abel Albonetti
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