Your arm workout today from Abel Albonetti is made up of biceps and triceps supersets. Starting with a few warm-up sets to prime your muscles.
► 30-Day Arms:
► 30-Day Back:
► 30-Day Chest:
► 30-Day Shoulders:
► 30-Day Abs:
| Abel Albonetti’s Mass Building Superset Arm Workout |
a. Single-Arm Tricep Extension: 4 sets, 10-12 reps
b. Dumbbell Hammer Curls: 4 sets, 12 reps (Hit failure with both arms together then switch to alternating.)
a. Weighted dips: 4 sets, 12-15 reps (Last set is a single drop set)
b. Incline Bench Dumbbell Curls: 4 sets, 12 reps (Last set is intra-set stretching set. Read below how to perform.)
a. EZ-Bar Cable Curls: 5×12-15 reps(Last set is a double drop set.)
b. Rope Tricep Push Down: 5×12-15 reps(Last set is a double drop set.)
a. Cable Rope Over Head Extension: 4×10-12 reps (
Last set is intra-set stretching.)
b. Machine Preacher Curls: 4×10-12 (Last set is a double drop set.)
| Abel Albonetti’s 30-Day Arms |
In four weeks, you’ll see a dramatic difference in the size and definition of your arms by using a combination of old-school favorites and cutting-edge mass-building techniques.
Today’s lifters usually don’t clock hours of training time on their arms, instead focusing on compound movements and maybe tacking on a few sets of isolation moves at the end of a workout. While this may be enough to build strength, it just isn’t enough volume to build seriously jacked arms.
30-Day Arms is programmed in the training style Abel himself has used to keep his arms growing for years. The workouts combine classic barbell, dumbbell, and cable exercises with new proven techniques for stoking your muscle-building fire. You’ll do intra-set stretching, tempo reps, and blood-flow restriction. You’ll do straight sets, supersets, and dropsets. You’ll give your arms the attention they need so that in four weeks, you’ll be the one getting attention.
Every workout is unique to keep you and your muscles engaged. Each routine is accompanied by a video in which Abel demonstrates the exercises and breaks down the volume, rest periods, and movements. Watch each video to understand the techniques (especially tricky ones like BFR) and do the workouts correctly for your best results.
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