The Arm Workout You'll Feel 'Till Next Week

Everyone wants awesome arms to show off their hard work at the gym. Flexed biceps are so popular, they have their own emoji—you know you've used it!

If you're looking for a workout to add some size to your bis and tris, try this superset plan. Remember, the rest time is between supersets, so perform both exercises quickly in succession before taking a break.

The Arm Workout You'll Feel Till Next Week

Preacher Curl

4 sets, 6-8 reps

Seated Dumbbell Curl

4 sets, 6-8 reps

Superset: Standing Cable Curl With Press-down

Use whatever handle you want. I'm a fan of doing these with a rope, because it allows you to twist your wrists and get a little extra out of the contraction for each muscle group. Start with the low pulley to perform your curls, then take your rope up higher for the press-downs.

Here's the extra twist to really fire up those arms: Do three-second negatives on each rep. This helps you feel the muscles working, prepares your elbows...

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