Supersetting Biceps and Triceps at the Same Time

There are a number of different ways in which to do supersetting but in this article, I’ll concentrate on supersetting biceps and triceps at the same time. In terms of arm pump potential, there’s no better way to fully pump your arms than when performing supersets for biceps and triceps simultaneously. Although you don’t need to do supersets for biceps and triceps every time you train your arms, it’s very effective to add mass to the arms and the pump you get feels incredible.



My favourite way to superset for big arms is to first start off with a triceps exercise followed immediately by a biceps exercise without a break in between each set. You can take a short break after having performed both the triceps set and the biceps set for about 1 minute and then follow up with another triceps/biceps superset.

Supersetting opposing body parts like biceps and triceps is one of the best ways to flood the entire arm with blood, expand the maximum amount of muscle fibres in the arms and add new muscle mass.


Depending on your level of muscular development, I recommend performing 3 exercises x 3 sets for triceps superset with 3 exercises x 3 sets for biceps.

That’s a total of 18 sets but 2 sets are performed back to back so the entire workout shall really last for no longer than about half an hour. Try 12 sets in total at the beginner stage. The following is an example workout routine for supersetting biceps and triceps:

  • Lying triceps extension x 10 reps/no break/preacher curls x 10 reps  
  • Take a max break of 1 minute and then repeat for a total of 3 supersets
  • Triceps dips x 12 reps/no break/seated dumbbell curls x 12 reps
  • Take a max break of 1 minute and then repeat for a total of 3 supersets
  • Triceps cable pushdowns x 15 reps/no break/standing 21’s barbell curls
  • Take a max break of 1 minute and then repeat for a total of 3 supersets

Supersetting biceps and triceps with only a short break in between sets is a high intensity form of training that’ll stimulate fantastic growth in the arms if performed occasionally and something I’ll perform about once or twice per month.

I will not do supersets every time I train my arms since it’s of such high intensity and doesn’t allow you to use your heavier weights like you will if you’re just training biceps on their own without supersetting.

It does give you an insane pump which everyone who performs supersets loves to feel, although if you do it every time you train your arms, your body will start to adjust and you’ll no longer get the same growth benefits you get if you only do it occasionally as a kind of shock session for your arms.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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