Super Pump Arm Workout For Mass (Sets and Reps Included)

Blow up your arms with this crazy workout.

Build an amazing look with this super pump arm workout for mass.

The workout you are about to see below was first shared by Abel Albonetti from, a website focused on all-things gym related. Their YouTube channel has over 5.5 million subscribers and they release videos on a weekly basis.

Albonetti himself has become famous for his high-volume training style with a dedication to fitness that is difficult to find somewhere else.

He came up with this super pump arm workout for mass. Check it out below.

Super Pump Arm Workout For Mass

devon larratt shows off bicep

Albonetti explains that this super pump arm workout for mass is differently to what you are probably accustomed to. “We’re going to start off by lifting heavy on the biceps at the beginning of the workout, lifting lighter on triceps, and towards the end of the workout we’ll be lifting heavier on triceps and lighter on biceps.”

The workout is composed of a few supersets and, to finish it off, a giant set.

Superset 1 (4 sets)

  • Barbell biceps curl – 12,10,8,8 reps
  • Triceps rope push-down – 12-15 reps each set

On the last set of the barbell bicep curls, do a drop set.

Superset 2 (4 sets)

  • EZ bar preacher curl – 10 reps
  • Cable overhead triceps extension – 15 reps

Superset 3 (4 sets)

  • Incline dumbbell curl – 10 reps
  • EZ bar skullcrusher – 10,8,8,8 reps

The last set of the skullcrusher you do a drop set.

Superset 4 (4 sets)

  • Dumbbell hammer curl – 12,10,10,10 reps
  • Dumbbell overhead extension – 10 reps

Drop set on the last set of dumbbell hammer curl.

Superset 5 (4 sets)

  • High cable curl – 15 reps
  • Triceps cable push-down – 15 reps

In this superset, Albonetti uses blood flow restriction, using a tape around his biceps.

Giant Set (3 sets)

  • Reverse EZ bar curl – 12 reps
  • Dumbbell kickback – 12 reps
  • Close-grip push-up – 12 reps

What did you think of this super pump arm workout for mass? It is a killer, isn’t it?

If you want to know how to do each of these exercises, why Albonetti chose them and some other tricks in between that make this a crazy super pump arm workout for mass, check out the video below.

VIDEO – Super Pump Arm Workout For Mass

Read More: 22 Bodyweight Arm Exercises Ranked Worst to Best

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