Super-Pump Arm Workout for Mass | Abel Albonetti
Vložit
- čas přidán 15. 06. 2024
- Think you know how to use supersets to get a super pump? Abel Albonetti shares his killer arm workout to help you get the best biceps and triceps pump of your life with high-volume supersets.
► Abel Albonetti's 30-Day Arm Training Program: bbcom.me/3fiYRy0
► Get Abel Albonetti's Arm Workout: bbcom.me/2Pf8IdS
► Essential MuscleTech Supplements: bbcom.me/3fmcQmS
00:00 - Intro
00:30 - Barbell Curl/Triceps Rope Push-down
01:45 - EZ-Bar Preacher Curl/Cable Overhead Extension
3:00 - Incline Dumbbell Curl/EZ-Bar Skullcrusher
04:49 - Dumbbell Hammer Curl/Dumbbell Overhead Extension
06:05 - High Cable Curl/Triceps Cable Push-Down
7:00 - Giant Set
8:00 - Final Thoughts
As classic as a peanut butter and jelly sandwich, biceps-and-triceps supersets is a tried-and-tested technique for building serious arms in one workout. Team Bodybuilding.com and MuscleTech-sponsored athlete Abel Albonetti is ready to share his particular brand of supersetting for arms.
"This workout is probably different from what you're used to," he explains. "We'll start off lifting heavy on biceps at the beginning of the workout and lighter on triceps, then toward the end of the workout switch and lift heavier on triceps and lighter on biceps."
Already a fan of superset training and high-volume hypertrophy, Albonetti includes five supersets, blood-flow restriction (BFR) training, intra-set pauses, and one giant-set finisher into this arm-training gauntlet. The result: an insane pump and major arm growth.
=============================================
| Follow Us |
► Twitch: bit.ly/2q1dttE
► CZcams: bit.ly/1RSJFa4
► Facebook: on. 1lomhpr
► Instagram: bit.ly/1LzBxab
► Twitter: bit.ly/1RSJQlL
► Google+: bit.ly/1NRe8qu
► Pinterest: bit.ly/1OOZgY4
► Spotify: spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. - Jak na to + styl
Get Abel Albonetti's Arm Workout ► bbcom.me/2yLtqLg
Essential MuscleTech Supplements ► bbcom.me/2yLtk6m
Strongest Deals of the Week ► bbcom.me/2yLshn7
Bodybuilding.com verry good
I want to build my muscles with lean mode and I want diet and workout schedule help me .
Merci pour la vidéo vous pouvez faire une vidéo pour les repas merci
Very good
ThanQ
Man this is a killer workout... If the gym is completely empty
A-fucking-men.
🤣🤣dude really
Me: "Should I be doing a few more reps, or workouts for my arms? Maybe I should look at some good ones online."
Internet Tutorials: "So just get a fucken notebook, cause there's gonna be a test."
Subscribe to a propper gym then ;)
Jamie Reese 😂 😂
I pause the video frequently so, he can take a rest.
Like chahiye?
hahaha good one
Lol
😂😂
You did it man.😂😂👍.
Showed this to my arms they ran away
😄
Lmfao
LOL.
Showed to my arms......is that all he’s got.
Showed this to my arms, they said the weight is too light. They prefer to keep helping Mr.Chest bench press 255lbs x 5
Step 1. Grab every barbell in the gym
Lmaoo
You've never done super sets and it shows. Understand you have to get a variety of different workouts. Of course your going to grab Every single piece of equipment smh. Less bitching. Get to lifting. There shouldnt be an issue in picking up every barbell
@@jasongladush8716 maybe bc there are another 50 people trying to use a barbell? Selfish prick
Jason Gladush why you gotta be such a bitch
lol
Should have the 427th set done before the gym closes
I tried doing this workout and within the 10 minutes a lady came running up to me and yelling at me for hogging all the machines
HNK2015 as if she could lift them
HNK2015 lol
Lmao
Always gonna have haters bro
@Real life Terminator BEST comment. He definitely is one.
"make sure you're going slow and in control" proceeds to go fast
Your fast is his slow
Do u want to watch a 25 minute video??
@@simsstar1909 true
I bet 500 dollars you don't have a physique like his
Wish I saw this already, literally commented the same thing lol
For your convenience :)
FIRST SUPERSET
Barbell bicep curls:
4 sets increasing weight - 12, 10, 8, 8 reps
Back straight, squeeze through entire motion
Triceps rope push downs:
4 sets - 12 to 15 reps
Slow and controlled, lighter weight to pre-exhaust the muscle.
SECOND SUPERSET
E-Z bar preacher curls
4 sets - 10 reps
Cable overhead tricep extensions
4 sets - 15 reps
Stretch for 30 seconds, do AMRAP, drop weight, stretch, do AMRAP, drop weight and stretch.
THIRD SUPERSET
Incline dumbbell curls
4 sets - 10 to 12 reps
Bench at 45°
E-Z bar scull crushers
4 sets decreasing weight - 10, 8, 8, 8
Bench at just below 45°.
Last set drop set - drop weight by 20% and hit failure each time.
Don’t lock out arms at the top; maintain tension.
FOURTH SUPERSET
Dumbbell hammer curls
4 sets - 12, 10, 10, 10 reps
Last set drop set
Do both arms at the same time unless approaching failure, alternate to squeeze out last reps
Dumbbell overhead extensions
4 sets - 10 reps
Use upright bench to keep back flat
Don’t lockout at the top
FIFTH SUPERSET
High cable curls
4 sets - 15 reps
Tricep cable T bar push downs
4 sets - 15 reps
FINAL SUPERSET
Reverse E-Z bar curls
3 sets - 12 reps
Maintain straight back
Keep tension in biceps
Dumbbell kickback
3 sets - 12 reps
Use weight you can complete 12 reps
Squeeze at back of movement and pause for a split second
Close-grip pushups
3 sets - 12 reps
Make sure elbows are by your side
Squeeze throughout
Don’t lockout at the top
You deserve more credit dude!
Thanks
🤝🤝🤝🤝
mm
Didn't use it, but I appreciate that you made the effort
"keep back straight", proceeds to swing..
LMAO you caught that haha
His back stayed straight tho...
Same here
Its ok to cheat form last reps for maxium overload...
Lol yeah i was hoping someone else would catch that
You do realise that if you don't own a gym there is no way you'll be able to do this smoothly.
VVJumparVV lol
😂😂😂
While watching the video I was thinking that I'd had to go to the gym quite early
You seem like the type of person that will hug up all the equipment at the gym, thus preventing others from using it, just because you'll need to use it at some point. 🤨 Prick!
jumpar go early 5 or 6 am
I tried to go till the end of this workout, but got beaten up in the middle for not owning the gym.
😂
Bhai hamare India me toh vaise hi chhoti chhoti gym hoti hain, ab yeh supersets karne ka sawal hi nahi hai
Part of the workout he didn't show is when he has to start fighting other gym members for dumbbells - that's cardio out of the way
I did this exercises only in my mind and my arms feeling way better, Thanks man.
The problem with these workouts is all the supersets. You can't be hoarding barbells and two different machines at the same time. People will be pissed.
Exactly, it has little or almost no efficiency in terms of equipment.
I see it all the time in the gym. Dumbbells and barbells lying around. Can't touch them either because somebody at the other end of the gym will come running over... "Hey bro, I was using those bro, like wtf bro?"
Great comment, so true!
So true. I would need the whole gym to myself for this workout
Max Andersson is this really your biggest concern?smh
With all these sets. .....when do I have time to inject myself?
Subutai Mongol that good if you feel pain after doing these..
most people do it monday and thursdays
in between sets...duh (lol)
🤣
LMFAO!
I did this complete workout and it took me two straight hours and my arms were soar for the next five days..... It was a blast and now i have made it my regular arms workout..... Really thanks to you Man.... U owe my respect
Now how much did it give to you after one year?
Is this workout only exhaustive, and NOT beneficial or is it beneficial?
@@syedmuhammadumarhasanrizvi9960 good question
@@syedmuhammadumarhasanrizvi9960 if it’s useful for you. These are too many sets, unless you perform them with light weights, it’s better to just perform 3-4 of this supersets, try to find your weak spots and choose the ones that suit bets to better them.
Yea it just took me 2 hrs and my arms are friedddd
Bro, it’s been 4 years. Please tell me that you look like Sam Sulek
By the time I'm done, I'll be at least 2 hours late for work...but hey at least I've have big arms
ive have
Worth it
Curls for the girls
Worth iit👌
'Keep your back straight' says this guy while swinging like crazy, LOL
Lineworkofficial he’s not bending his back. He’s rocking his body
Lmao, drop the ego bruhh
Lineworkofficial 😂😂 you need a brain workout asap
Those who can't do, teach! Lol
true but still hes swinging fast and irritating his lower back and knees like this, he will not feel it now but much later, u can watch other athletes videos and listen to what they say to compare...tho he did so very well in triceps and has a nice body ...
When you forget to do arms, so you do 2 weeks worth of workouts all in one.
Aaj hi itna maar ke aya hu 😂
No doubt you are a gym coach
Yeah bro.....u need to consume hella lotta calories to get this extent of energy🙄
That literally what happened
Right.Too many exercises
This looks amazing. I'll definitely try it this week
I just finished this workout. It’s one of the hardest tri-cep & bicep workouts that I’ve done yet. Great work putting this workout together man!!!
he looks like one of those guys that started to workout to seek revenge on bullies from the past lmao
Cant help but feel that YOU are that person
quit talking about yourself kid
meh doesn't matter what your motivation is haha just go to the gym and get swole
Bad idea if the goal is to fight someone. Most people who learned martial arts were actually more careful not getting into fights, cos you can kill someone or seriously injure someone. The goal should be feel better about yourself, more confident, and impress everyone around you without using your mouth lol...
Em Dee
No u
Guys go for it, its a killer workout 👍🏽👍🏽Done this 4 times and there is huge difference in my arms
Ohh,so this is the guy everybody in my gym is watching, thanks a lot
“Hey Chad make sure you zoom in on my biceps, bro!”
Well he isn't goin to zoom in on is legs is he. 😂
This workout is just workable as I m doing the same from two months ...thank you
I started working out to Abel's videos it's been 3 years and i still comeback to these videos
Thank you for sharing, you did this very clear and professional, respect for your body work 🙌🙌
I rarely comment on videos, but this is one of the best workouts I've ever tried and wanted to express my gratitude. Really, keep the good work!
he is using his body momentum in every curl exercise
Nigga unless you look like him stfu😂😂
Ricardo Mota ok Ricardo
@@ricardomota939 that's a terrible argument. He is supposed to be the experts teaching; his technique and information should be perfect, or close to.
@@mikhailmikhail8740 js man you could tell me how to lift, but if youre fat, i probably wont take your advice
Mikhail Mikhail technique doesn’t always have to be perfect you’re not gonna see gains if you religiously focus on it you’ll be curling 30s your entire life
One of the best channel for body building workout
I did this workout. And the feeling and pump is amazing ❤
I have played this workout for almost 5 weeks.
There was no issue with getting machines like people said in comments.. one of the best workout from ABEL.. i literally enjoyed a lot.. and saw a damn freakin big difference after doing this workout for weeks... the results were very good after doing this workout.. ✌🏻✌🏻❤️❤️
I did this workout. My arms grew so big I got stretch marks all over my arms and armpit. Have to say that this really works
Abel you are my inspiration 😇❤
Tried the supersets today. Loved it. Thankyou
I've been doing this workout 4 about a year and still look forward to doing it every week! I luv the pump it gives and the way my arms feel afterwards.
Oh my god ! I tried this one. That’s the best wourkout ever
Thanks my brother
Form and control help sooooo much awesome video
this is like 2 weeks worth of bi’s and tri’s
I feel pumped by watching this video 😎😎
Very helpful will try all exercises
thankyou for the different arm excrises
Amazing, I am sure this would be so intense and satisfying 🤘🏻✌🏻
Awesome workout thanks for sharing with us. This is just about the exact same thing I do for Arms every Tuesday, Chest is Friday to give the Arms a break
I had a killer workout thank you !!!
Thank you 🎉
Did this workout two weeks ago, took me 2 hours!
Gonna do it again tomorrow!
Did this again today, wasn't as difficult and intense as back in the day.
@@IWantMyVisionBack hey, how’s the progress?
This is called hardwork
Best workout ever for arms
thanks very much i will try
Finally a good arm work out that takes under 10 minutes to complete.
Isaac White 😂😂😂
i'm a 18(185lbs, 6'1", ~17%bf) y/o natural lifter and i've been training since i was 14(185lbs, 5'11", ~25%bf). did a variation of the workout(except the giant set and blood flow restriction stuff) and my arms grew over 4 cm the past year(38cm to 41-42ish cm). i absolutely love this type of workout and i've been switching some of the exercices but kept the same principles. it's good cardio too! absolutely recommend it to people who've hit plateaus in their arm training.
Tq brother most effective experience
Amazing workout!!!! Thanks 😊
Just finished this. My arms are noodles.
spideylover hows ir going now?
@@hilkiahvaughan7927 You might be late 11 months, just saying..
Telo it’s called update on progress for u and the 3 brainiacs that liked ur comment...
He can't use his hands since they are noodles
@@hilkiahvaughan7927 it's going well hbu king?
Blood flow restriction... really
watched this and 3 other videos ..
acquired knowledge ..
now making my own arm workout plan 💪🏾
Best workouts ever
EXCELLENT ROUTINE! I started a similar workout about 6 weeks ago and I can see/feel a difference. Especially in my biceps. Takes a bit longer (about 1 1/4 hour) but I'm liking my results.
Never knew hair gel was a pre-workout.
lolled
Shiiiit 😂💀
What a great training ..I will give it a go tomorrow
Thank you
Ive tried it and its fkn maad 🤘🤘gr8 work out ,
My arms grew just watching this .
Everytime i get bored at the gym i come back and do his videos. Hands down my favorite on the internet
One of the best workout ever 💯✌🏻 give it a try
I think there's too little volume yet. Put more arms exercises...
r ép rủ tui rất
Yeah, what's the point of even getting started if there's just 13 exercises?
You can repeat the 60 sets for a little more volume
Doing this workout two times a week for a month and a half. I am so freaking Impressed with the results. Thank you so much for sharing this with the rest of us. Love from Canada 🇨🇦
About how much did you gain in terms of mass? I'm considering arm workouts and trying to gain 3/4 inch in about a month and a half, would you recommend this?
@@mysterypersontwentytwo3262 to be frank, I am not very sure about my arms mass. But I have been mixing this exercise with others and I have gained good amount of muscles mass in a month and a half. I can tell you this, my arms were getting bigger and more muscle detailed. It is a very intense workout so you might not be able to finish it all at the start (lol I couldn’t do it fully at the start) but you will get it with time. and yes I highly recommend it
@@JohnDoe-fe7dm Thank you! I have a few more questions if you don't mind, how did you manage to do this twice a week and not overstimulate your arms? And do you think this would be effective with some exercises replaced / removed cause I'm in a home gym and I have bench, one cable machine, ez bar, but not everything listed in the video.
@@mysterypersontwentytwo3262 I would 100% recommend but please note this, I have been lifting weight for 3 years now. This workout added a lot of mass to my arms, now it has been 9 months and results are amazing. So yeah go for it mate. Please note that I am not a professional trainer, so go easy and don’t hurt yourself. I am just stating the results this workout has done to me. Best of luck on your weightlifting journey and I hope you make those gains.
@@JohnDoe-fe7dm Got it, thanks man!
Will do this tomorrow
Found this video really good and helpful cheers
Dope shit Abel!
Will incorporate this into my workout this week.
Mike Vincent incline curls and barbell curls are the most effective exercises for huge biceps.
Download Android App for full body Workout play.google.com/store/apps/details?id=com.vinaysharma.gymtrainer
Mike Vincent
It's healthier to workout everyday rather than every week
I feel the inside of the triceps well after the bench press with a narrow grip
This workout really helps 😮
I did this workout today (Sunday is pretty quiet in the gym) Took a minute and a half rest between sets. Full workout took about 90 mins, I'm glad I took pre workout cuz it was intense.
How was the day after?
@@laddtryck more soreness than usual, I ended up resting the day after.
What’s the result?
Probably the best looking arms I have seen😎💪 Not the biggest but best looking👌😎
Agreed. His triceps are on point.
@@spce777 they like his body
The Executioner but they make it sound so gay..
Thank you for sharing your video
Excellent workout
I think he has A+ score at chemistry
He might
“Make sure that you’re going slow and controlled” *plows through rope pull down set...
Thank you so much bro
This the best video on bicep & triceps 💪
Thank you for sharing, many acknowledgements to you and your family. What your rest time between sets?
✨✨🕊🔥🙏🏾🔥🕊✨✨
16 yr I did this whole workout routine Last summer when I was 15 and afterwards I felt like I had accomplished something but When I woke up the next. Morning DOMS =(Delayed Onset Muscle soreness) straight Killed me for Like a whole month I thought my arms was Messed up forever I ain’t gone lie💯🤦🏾♂️ That was the longest I ever been super sore I could barely move it for a whole month never Trying these YT workouts again Just do what you can do Bro💤
All exercises are very excellent and brilliant bro doing the workout of arms and keep going hard and keep getting gains and be strong always
Best video to watch 👍 Plz upload more workout by Abel albonetti . Big fan from india❤️
Make one video week routin
Like -
Monday - chest
Tuesday - back
Plz make on this
I had a difficult time mixing my protein shake after this workout. My arms wouldn't move. Definitely doing this again!
Thanks men
Did 80% of this routine. Got amazing pump💪💪
13 exercise oh jesus 6 is enough you have to be from another world to complete all of this without dying
I started grunting and moaning less than half way through the workout,and a girl on a treadmill, turned around and called me pervert.
i like it, i like it a lot 👌😀
Peter Zejda Fitness
Download Android App for full body Workout play.google.com/store/apps/details?id=com.vinaysharma.gymtrainer
Nice Video! Sorry for chiming in, I am interested in your opinion. Have you tried - Giulian Bicepify Boarhound (Have a quick look on google cant remember the place now)? It is a great exclusive product for building huge arm muscle fast without the normal expense. Ive heard some awesome things about it and my m8 got great results with it.
Peter Zejda Fitness não,dizita vá,atrasado,seusonho☀☀☀💪💪💪💙👍👍
I love your workouts
This guy is a beast
it took me almost 50 minutes... And I finished the whole exercise... I had the best pump in my arms. Those who try this don't go too heavy...
Kelvin Thomas man truly i follow this guys workouts i have never had a pump like this in my life
Kelvin Thomas Hey guys do you have a good results ?
Yeah bro the pump has never been insane
JFKマSOHAIL thanks bro for reply, I will try it tomorrow .
@@cheddadiyoussef9496 how was it bro?
did you notice improvements ?
was your muscle bigger or did it get fine tune ?
13 exercises, hands down! 8 exercises is enough.
even 6 is enough if the intensity is high
Yep 13 usually does more damage than good.. Especially when you have the rest of the week to go.
You’re all just soft and actually cant do the 13 try it, you notice results
6 exercises is enough man what is that volume that's why this guy;s arms are small no hate.
ΤρελόςGamer CY bigger than yours lol
Wow brilliant arm workout 🏋️♀️
Thank you for sharing that great routine!! Greetings. 🙋🏾♂️
3:09
For an incline Bench Dumbell Curl
You just Raise the bitch up about 45 degrees O_o