It’s time to smash biceps and triceps with this donut fueled arm pump workout from Abel Albonetti. This is how an elite physique athlete builds up his biceps and triceps.
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| Abel Albonetti’s Donut Pump Arm Workout |
1. Superset
a. EZ Bar Curls: 5 sets, 10-12 reps
b. EZ Bar Skull Crusher: 5 sets, 10-12 reps
Last set of both exercises is a double drop set.

2. Cable Straight Bar Push Down (Underhand Grip): 4 sets, 10-12 reps
3. Dumbbell Seated Over Head Extension: 5 sets, 10-12 reps
Last set is a drop set.

4. Rope Cable Push Down: 7 sets, 12-15 reps
5. Dumbbell Curls: 4 sets, 10-15 reps
Curl both arms together until failure, then switch to alternating curls until failure.
Last set is a double drop set.

6. Dumbbell Hammer Concentration Curl: 3 sets, 10-12 reps
7. Dumbbell Concentration Curl: 3 sets, 10-12 reps
8 EZ Bar Cable Curl: 7 sets 12-15 reps

Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. He knows they help build muscle for a balanced physique and push your training intensity to new heights.

| Abel Albonetti Workout Videos |
► High Volume Bodybuilding Back Workout | Abel Albonetti:
► Abel Albonetti’s Ultimate Back Workout:
► 10-Move Back Annihilation Workout | Abel Albonetti:
► High-Volume Back Building Workout | Abel Albonetti’s 30-Day Back:
► Muscle-Building Back Workout for Mass | Abel Albonetti:
► Super-Pump Arm Workout for Mass | Abel Albonetti:
► Plateau-Busting Shoulder Workout for Mass | Abel Albonetti:
► Abel Albonetti’s Six-Pack Supersets:
► Abel Albonetti’s Ultimate Chest Workout:

| Abel Albonetti’s Training Programs |
► Maximum Muscle by Abel Albonetti:
► 30-Day Legs:
► 30-Day Arms:
► 30-Day Back:
► 30-Day Chest:
► 30-Day Shoulders:
► 30-Day Abs:

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