Muscle Building Arm Workout – Coach Kozak’s Drop Set Superset Biceps and Triceps Exercises

Intermediate Difficulty
Experience explosive arm growth with HASfit’s muscle building biceps and triceps workout. The drop set superset technique arm workout and arm exercises is just what you need to mix up your routine.

Drop Set Supersets – This is a great plateau killing workout. We’ve provide both a Mass Building Emphasis version and a Strength Emphasis version of this technique. Start with appropriate weight for the first set and then drop 10% off the weight every set. Alternate between A1, A2, A3, A1, A2, A3… with no rest until all sets are completed. Rest for 2 minutes before moving on to B1, B2, B3.

Mass Building Emphasis

A1: Barbell or Dumbbell Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

A2: Reverse EZ Bar Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

A3: Low Rope Hammer Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

B1: Bench Dips 1 x 50, 1 x 40, 1 x 30, 1 x 20

B2: Incline DB Skullcrusher 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

B3: Close Grip Bench Press 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

Strength Emphasis

A1: Barbell or Dumbbell Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

A2: Reverse EZ Bar Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

A3: Low Rope Hammer Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

B1: Bench Dips 1 x 50, 1 x 40, 1 x 30, 1 x 20

B2: Incline DB Skullcrusher 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

B3: Close Grip Bench Press 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10