The Complete Arm Workout

Workout / Arms / Advanced, Intermediate
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Biceps and Triceps Workout For Bigger Arms

One of the benefits of antagonist superset training is its effect on building and maintaining muscle balance in the joint. These muscles work in synergy with the antagonist muscles, which complement the movement of the agonist muscles by operating in an opposing fashion. As the agonist muscle contracts, the antagonist relaxes, helping to manage and regulate the movement of the former.

This 4-week complete arm workout plan aims to build bigger and stronger biceps and thicker and more defined triceps. The exercises chosen as well as the total volume and intensity techniques employed are devised to not only build stronger, more muscular arms but concentrate on the biceps peak as well. Additionally, you can use this workout plan to correct symmetry issues. (for example, if one arm is larger than the other)

How to do agonist and antagonist superset arm workout

  • Supersets: doing two exercises back to back with little to no rest in between
  • Tri-sets: doing three exercises back to back with little to no rest in between

After performing the first exercise, the second exercise is immediately started and the first set is completed. The second super set is started with at least 60-90 seconds of rest. This workout is for intermediate and advanced athletes. Perform the workout at least 2 times a week for 4 weeks and observe the change.

The antagonist paired set is executed by performing one set of a given exercise, and then following it up with an exercise that targets the antagonist muscle of the first set. The key here is that you’re working one muscle group while allowing the opposing one to recover. In so doing, you can eliminate the need for rest between sets, shortening your workouts without sacrificing your gains.


arm workout