Tip: Dumbbell Curl, Overhead Extension Superset

Finish off your arm workout with this intense superset.

One of my favorite supersets for biceps and triceps is a curl followed immediately by an overhead triceps extension. Simply perform a one-arm dumbbell curl and, without rest, move right into the extension.

Control the weight on these. Lower slowly to get more time under tension and create more muscle damage – two keys to muscle growth.

Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter