Insane Superset Arm Workout for Mass | Abel Albonetti
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- čas přidán 22. 06. 2024
- Between the volume, the supersets, the dropsets, and the BFR, Albonetti's latest arm workout will put your arms to the test.
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If Abel Albonetti says this is the meanest workout he's ever done, you'd better be prepared for a serious smackdown. A MuscleTech-sponsored athlete and Team Bodybuilding.com member, Albonetti is known for his hardcore workouts, and this arm blast doesn't disappoint.
During a workout that had Albonetti himself groaning in pain during filming, you'll be supersetting biceps exercises with triceps exercises in a way that quickly exhausts your arms. That's too bad, because it's going to be a very long workout.
All right, campers, cinch up your shorts and let's get to it.
| Seated Dumbbell Curl And Skullcrusher |
Albonetti starts you off with 4 straight sets of dumbbell curls. Take each rep slow and easy with lots of good, long negatives. During the concentric portion of the lift, rotate your pinkies all the way in to get full rotation at the top of the exercise.
| Preacher Curl And Standing Dumbbell Triceps Extension |
When you do the preacher curls, make sure you're not going all the way up and losing tension. Keep that bar constantly moving so your muscles are contracted the whole time. When you're doing the triceps extension, tuck in your elbows. Don't flare them out. Go all the way down to stretch out your triceps. As with the preacher curls, don't pause at the top. Keep going to maintain tension on your biceps and triceps the whole time.
| Incline Dumbbell Curl and Cable Rope Overhead Triceps Extension |
Go all the way down on the incline curls for a good biceps stretch. At the bottom, flex your triceps to stretch your biceps to the max. After you complete the twelfth rep of the fourth set, lower your arms all the way one more time and hold 30 seconds for a good stretch. Drop the weight by about 10 pounds, rep to failure, and lower the dumbbells for another 30-second stretch. Reduce the weight another 10 pounds, rep to failure, and repeat.
On the overhead extensions, let the rope go all the way back to fully stretch your triceps. After the twelfth rep in the fourth set, repeat the dropsets exactly as you did for the incline curls.
According to Albonetti, if you can do 10 reps or more before failing in either of these final sets, add more weight the next time.
| Barbell Curl 21s and Triceps Push-Down 21s |
Do the first seven barbell curls while standing up, moving the bar up from your thighs to parallel to your waist, then immediately sit down for the next seven curls. When you're sitting, you won't be able to lower the bar past your thighs. Once you've done seven of these reps, stand up again and do the last seven reps as full reps, moving the bar from your chest to your thighs for a total of 21 reps.
Stand for all the triceps push-downs. For the first seven reps, start with the rope at your waist and push down to your thighs. For the next seven, start with the rope at your shoulders and push down to your waist. For the final seven reps, do complete reps, moving the rope from your shoulders to your thighs for another total of 21 reps. On the rope push-downs, flare the rope ends as much as possible.
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Between the volume, the supersets, the dropsets, and the BFR, Albonetti's latest arm workout will put your arms to the test.
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| Abel Albonetti's High Volume Chest Workout Workout |
1. Superset
a. Seated Dumbbell Curl: 4 sets, 8-10 reps
•1 set, 8, 7, 6, 5, 4, 3, 2, 1 reps (alternating reps per arm with other arm in isometric hold)
b. Lying Dumbbell Tricep Extension: 4 sets, 10 reps
• 1 set, 8, 7, 6, 5, 4, 3, 2, 1 (alternating reps per arm with other arm in isometric hold)
2. Superset
a. Preacher Curl: 3 sets, 8-12 reps
• 1 set, double dropset
b. Seated Triceps Press: 3 sets, 10-12 reps (
• 1 set, 6-8 reps (plus a double dropset)
3. Superset
a. Incline Dumbbell Curl: 4 sets, 10-12 reps
• 1 set, 6-10 reps (plus double dropset with 30-second weighted stretch after each drop)
b. Cable Rope Overhead Triceps Extension: 4 sets, 10-12 reps
• 1 set, 6-10 reps (plus double dropset with 30-second weighted stretch after each drop)
4. Superset
a. Barbell Curl: 4 sets, 21 reps (performed as 7 reps bottom-half ROM, 7 seated, and 7 full ROM)
b. Triceps Pushdown: 4 sets, 21 reps (performed as 7 reps bottom-half ROM, 7 top-half ROM, and 7 full ROM)
5. Superset
a. Alternate Hammer Curl: 4 sets, 8 reps (per arm)
b. Cable One Arm Tricep Extension: 4 sets, 8 reps (per arm)
6. Superset
a. Standing Biceps Cable Curl: 5 sets, 15 reps (with BFR)
b. Triceps Pushdown: 5 sets, 15 reps (with BFR)
I still wasnt over the last one and you give us another one. You are a true definition of a athlete Albonetti 💪🙌
Can’t wait to perform this on my next gym day. Been following your workouts since then. Please make high volume shoulder workout. Thanks Abel!
He already has made 2 videos on it, he should tell us more about lower body, abs and legs.
Thank me later🤣🤣✨✨
0:37 (Seated dumbbell curl, Seated skullcrusher)
2:07 (EZ-bar preacher curl, Seated overhead extension)
3:18 (Incline bench dumbbell curl, Rope overhead extension)
5:05 (Barbbell curl, Rope push down)
5:58 (Dumbbell hammer curl, Single arm push down)
6:45 (Cable curl, Cable push down)
thankyou so much
Seated db curl/seated skullcrusher
Ez-bar preacher curl/seated overhead db extension
Incline bench db curl/rope overhead extension
Barbell curl/rope push down
Db hammer curl/single arm push down
Cable curl/cable push down
Dudeeeee
Thanks for sharing, hommie... So far all of your workouts have been giving results.
This is really awesome!! I tried it and i'm trying it again tomorrow. Thank you Abel
this mans already getting us set for summer
I follow all your workout and it’s really tough and I like it. Thank you Abel.
Man really high volume workout never seen so variety once at a time.
This guy is a beast
I've been working out for a year trying all sorts of workouts. This is by far the biggest arm pump I've ever felt. Insane workout!
Supersets push pull?
Very effective workout. I have done it. Totally worked!!! Thx a lot
Always the best volume workout routines ❤️💪
one of the best ever arms workout i have finished just now. thanks legend. x.
I like your super sets dude that's beautiful, dope.... I always like to superset my arms but I got so much techniques NOW ON THESE VIDEOS of yours, this is dope....
I love his way / workout when he trains !
Absolutely... totally insane workout and pump. Best arms workout I have done so far...💪
Love your workouts, thank you
Just done this workout wow now I’m hurting really enjoyed it 👍👍👍
One of the best workouts ever
my fav natural body builder . love your amazing workout bro Abel !
Its an incredible plan workout
I used this week and it was amazing
Abel I must say - you are JACKED bro. Thanks for the encouraging tips on all your vids!
I wand this song
This is so brutal it's almost evil. Best workout I have done for my arms so far. So sore I can't pick up anything. Your arms will burn like hell.
Awesome dude , that was dawn awesome routine ...........💪💪💪
Thanks a lot for the upload.. starter following..
One of the most craziest workouts i have ever seen ❤❤❤
I love you man. I always follow your workout.
very informative , thank you
Ur simply great Abel thx a lot for ur complete arms video
🤯 can't wait to see the leg work out
Such a great work... help a lot👍
Super good workout! Just did it yesterday only it was hard to do it exactly the same because gym was packed
Just what I needed a hard core arm routine..🤘
I'm your big fan abel😍 I love your high volume workouts💪
Glad you like them!
yayy ive been waiting for this
Hope you liked it!
Great man
Damn. That is intense. Omg!!! Excellent excellent workout. I could barely do it. Thanks
One of the best triceps and biceps workout so far
You are incredible guy nice work... I loved 💪❤️
thanks for putting informations details on the video
Insane workout thanks a lot
Best arm workout ever I have watched
Exploded my arms!! Thanks!!!!
SAr thanks for your workouts they help me alot
This is insane.
Thanks
omg im gonna do this. i feel the burn already by just watching this video.
awesome background music as well. but the thumbnail tho. hahaha
Just finished, absolutely BRUTAL, just about the best pump you can get. By the time I got to 21s the sheer pump I had was enough to satisfy any gym enthusiast
Good vid brah . You duing your thing
Keep uploading more of theses please
Gotta try this now!
Just blasted my arm well adjusted workout 👍
Thank you really good workout..
Kicked my ass again Abel 👏🏽 congrats
Loved this workout. Thank you Abel. I have to ask what music/song is playing in the video when you start doing the 21's
Awesome 👏🏼
I can really feel the pump🔥🔥
Super gonna do this for now on
It was killer workout ,
Arms are about to explode,
Superset on 21s was insane 🦾
Can’t wait for Saturday!! I’ll do this
Thank you 😊
Awesome video sir!
This dude is amazing 💪🏼
Oh I'm going to put this in my routine for sure...
Perfect.!! 👍🏻👍🏻
Great.. worth it
Such A Great Pump For Arm 👍
Fabulous super set..
Abel's workouts are the 🤜💥🤛
Awsm bro. Love your exercises.
The workouts are damn good 👌👌
Thankyou sir
It works for me. Thanks.
Superb
Good workout
U r the most person how love doing rop set in every set 😅
awesome workout
Great routine....Saludos de Perú 🇵🇪🇵🇪🇵🇪🇵🇪
I like Abel. His workouts are awesome. Salute boss.
Thank you!
Doing it now!!!! I love it
Awesome!
Just did this workout, best pump ever
I love this video I always go to the gym
I loooooove this dude workout.
“My meanest arm workout” biggest smile as he said that
He's just awesome always
Hella crazy one
Abel you rock ed this time
Looks like a really good workout! For an empty gym lol but I love the concept, I'll just adjust some things so I'm not getting brawls for hogging the cable machine lol
Inspiration video
Your sets are very powerful
It's good , thanks a lot
I’m happy to see able workout
Awesome 😊
Waaaw 🤩🤩 good exercice 👌👌
Thanks u so much sir I am big fan of you
I love lengthy workouts and this guy is gud at it.
Super ❤️
Quality vedio nd good workout
Incredible
good job
Nyc workout sir