PLAN #9

Bicep + Tricep | Superset Arm Blaster | 35–40 min

💪 BICEP + 💥 TRICEP (SUPERSET STYLE)

🔥 Superset 1 – Heavy Mass Pump

A1. Barbell Curl – 8–10 reps
A2. Close Grip Bench Press – 8–10 reps
👉 4 rounds
📍 Rest 30 sec only after both

🔥 Superset 2 – Stretch + Squeeze

B1. Incline Dumbbell Curl – 10–12 reps
B2. Overhead Dumbbell Extension – 10–12 reps
👉 3 rounds
📍 Full stretch both muscles

🔥 Superset 3 – Peak + Long Head

C1. Concentration Curl – 12 reps
C2. Rope Pushdown – 12–15 reps
👉 3 rounds
📍 Hard squeeze at top

🔥 Superset 4 – Final Arm Explosion

D1. Hammer Curl – 15 reps
D2. Diamond Push-Ups – max reps
👉 2–3 rounds
📍 No rest between reps

🧠 WHY THIS PLAN IS DEADLY

Superset = double blood flow, zero recovery, maximum pump
Bicep + Tricep work together = arms look instantly bigger 💥

🚀 TRAINING RULE

Rest only 30 sec after each superset.