Uploaded December 2022 | Updated September 2026, 3 days ago

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Here's a superset exclusively for big, jacked, yoked armz. Strong in the weight room, functionally strong in real life.

This week's superset will challenge you in more ways than one... biceps (obviously), grip strength, and even a little core strength!

Let's get to the jackedness, shall we?

5 TOTAL ROUNDS
Heavy Alternating Dumbbell Curls: 3-5 reps per side
Climbing Rope Forhead Curls: 10 reps
Single-DB Overhead Tricep Extensions: 10-20 reps
Climbing Rope Skullcrushers: 10 reps
*Rest 1:00 between rounds

TIPS 4 SWOLENESS
Heavy Alternating Dumbbell Curls
- Go heavier than you normally would
- Tiny hip pop is allowed, but get a nice squeeze at the top of each rep

Climbing Rope Forhead Curls
- Get your elbows as high as you can - this isn't a row!
- If you elbows start to drop, stop & reset before resuming

Single-DB Overhead Tricep Extensions
- Lock out at the top
- Keep the elbows tight - don't allow them to flare out

Climbing Rope Skullcrushers
- Grab the ropes at about hip-level
- Elbows point toward the ground
- Don't overextend your lower back

#maxeffortmusclesupersets

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