Nothing feels better than walking away from a workout with a great arm pump. Let’s face it: There is something satisfying about having your sleeves fit a little tighter than they did the day before.

If you want a workout that will leave you begging for mercy, strap in, because by the end of this, even lifting your protein shake will be a challenge. Whether you are an athlete or a fitness enthusiast, this arm superset workout can be incorporated into any program to increase strength and tack on some serious size to your biceps and triceps.

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This arm superset workout focuses primarily on the biceps and triceps brachii. Located on the front of the arm, the biceps control elbow flexion (bending the elbow) and supination of the forearm (turning the palms upward). The antagonist of the biceps is of course the triceps, located on the posterior (back) side of the arm and containing three major heads: lateral, medial and long. All three have varying degrees of function in different positions, but all work together to extend the elbow. The long head also extends the humerus, pulling the arm behind the body.

Follow the routine below for significant activation and size of these muscle groups.

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For each round, perform 3 sets of 10 reps for both the biceps and triceps. Rest for 30 seconds to a minute between sets and 2 minutes between rounds. Do not compromise form for speed. Make sure each rep counts, and you will be on your way to bigger and stronger arms. Good luck!

Round 1

• Pull-Ups
• Dips

Round 2

• Barbell Curls
• Skull Crushers

Round 3

• Seated Dumbbell Curls
• Dumbbell Overhead Tricep Extension

Round 4

• Cable Curls
• Cable Tricep Extensions

Round 5 (Finisher)

Perform two sets of each.

28-Method Bicep Curls (Incline Bench)

Sitting on an incline bench with a dumbbell in each hand, perform 7 normal Bicep Curls, 7 slow-rep Bicep Curls, 7 “bottom half” Bicep Curls and  7 “top half” Bicep Curls—all continuously.

RELATED: Workout Desserts: 5 Curl Variations That’ll Pump Up Your Arms

3-Way Tricep Extension (Flat Bench)

Lying on a flat bench with one dumbbell in your hands, perform 10 Tricep Extensions with a neutral grip, 10 Tricep Extensions across the body, and 10 Tricep Extensions with your palms facing down—all continuously.

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