Elite Sponsored Athlete Karen Harding Supersets her way to Awesome Arms. . . .

by Karen Harding- Elite Sponsored Athlete & Gladiator

What works best for me when training arms is supersets! Keep the work-out high intensity with minimal rests. For Triceps I do giant sets, reps of 25-30 though Biceps I keep it to 12-15. I do my arm training generally in 30 minutes though once a month I do heavy and longer rests just to mix it up and keep it interesting. Happy training!

Karen’s Program

TRICEPS

• Rope pushdowns 2x warm-up sets of 30 reps 3x working sets of 20-30 reps superset with 3x sets 20-30 reps Overhead extensions

• Tri dips 3x sets of 20-30 reps superset with Medicine ball push-ups to failure of 3x sets

Finish with.... • Straight bar pushdowns 3x sets for 30 reps (you may have to do drop sets by this time!)

BICEPS

• Dumbbell curls (alternate)
2x warm up sets of 15x reps each arm
2-3 working sets of 12-15 reps (80-90% max)

• Preacher curls 3x sets of pyramid stacking (15, 12, 10) superset with; Concentration curls 3x sets of 12 reps

• Straight bar curls 3x sets of about 10 reps (but to absolute failure)