plan no.9
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.