Hand Superset Program

This arm training program is built on two supersets and one triset. Each superset begins with a biceps exercise and ends with a triceps exercise. The final combined giant set ends with consecutive triceps exercises. The workout is difficult not so much physically as psychologically – it requires the ability to focus on each repetition and make it meaningful.

The program opens with a short aerobic warm-up to get the blood flowing and mentally prepare for the training session. Then the biceps (reverse-grip pull-ups) and triceps (push-ups) are warmed up – exercises are performed not to fatigue but to get blood flowing to the muscles. Light stretching is performed between exercises. The warm-up should not be neglected – injuries are no joke.

In supersets, tension is high and heart rate is elevated – this allows you to build muscle and simultaneously burn fat. Train with maximum concentration and intensity, leaving your comfort zone. If you feel discomfort that causes pain – the body is adapting. If you hit a dead end, pause, rest, clear your mind, and return to hard work with renewed energy.