{"id":520,"date":"2018-04-25T08:45:49","date_gmt":"2018-04-25T08:45:49","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=520"},"modified":"2025-07-10T10:45:26","modified_gmt":"2025-07-10T15:45:26","slug":"bicep-tricep-workout-8-arm-exercises-for-bigger-arms","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/bicep-tricep-workout-8-arm-exercises-for-bigger-arms\/","title":{"rendered":"Bicep &amp; Tricep Workout | 8 Arm Exercises for Bigger Arms!"},"content":{"rendered":"<div class=\"embed-responsive embed-responsive-16by9 mb-5\">\n<!-- iframe plugin v.6.0 wordpress.org\/plugins\/iframe\/ -->\n<iframe src=\"\/\/youtube.com\/embed\/FZUCsM0ltiY\" class=\"embed-responsive-item box-shadow-wide\" width=\"100%\" height=\"500\" scrolling=\"yes\" frameborder=\"0\"><\/iframe>\n<\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<div>\n<p class=\"p1\"><strong>If you\u2019re looking to build muscle and burn off fat in those annoying areas, you need a plan that is catered to your body. <a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\" target=\"_blank\" rel=\"noopener\">Click here to take our free body type quiz for faster results!<\/a><\/strong><\/p>\n<p class=\"p1\">When it comes to <strong>building\u00a0<\/strong><strong>bigger arms<\/strong>, there are plenty of ways to spark new growth.<\/p>\n<p class=\"p1\">One of those ways, is with &#8220;<strong>supersetting<\/strong>&#8221; your biceps and triceps exercises.<\/p>\n<p class=\"p1\">&#8220;Supersetting&#8221; is a term used when performing two exercises back to back and following it with a rest, rather than resting after each individual exercise.<\/p>\n<p class=\"p1\">In this video, there are <strong>four biceps and triceps supersets<\/strong> performed.<\/p>\n<p class=\"p1\">You will go for 10-15 reps with both exercises of each superset, and then rest for one minute after.<\/p>\n<p class=\"p1\">For all four supersets, you will do 3 sets.<\/p>\n<p class=\"p1\"><strong>Exercises:<\/strong><\/p>\n<ul>\n<li class=\"p1\">EZ Bar Curl superset with EZ Bar Skull-crusher<\/li>\n<li class=\"p1\">Seated Hammers superset with Cross Body Extensions<\/li>\n<li class=\"p1\">Knee Supported Cable Curls superset with Overhead Extension<\/li>\n<li class=\"p1\">Rope Hammers superset with Rope Extensions<\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n<p>This quick workout should give you one heck of a pump and leave your arms nice and sore.<\/p>\n<p>Do this twice a week for 4-6 weeks and watch as your arms start filling out some more!<\/p>\n<div>\n<p class=\"p1\">Give this a try and let me know what you guys think of this workout down below!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking to build muscle and burn off fat in those annoying areas, you need a plan that is catered to&#8230;<\/p>\n","protected":false},"author":88,"featured_media":521,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[48,22,25,17,26,30],"tags":[],"yst_prominent_words":[102,469,397,464,160,126,471,475,466,473,467,465,217,472,461,474,468,470,125],"class_list":["post-520","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts","category-body-workouts","category-build-muscle","category-fitness-training","category-get-toned","category-strength-building"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/04\/maxresdefault-34.jpg?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-8o","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/520","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/88"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=520"}],"version-history":[{"count":11,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/520\/revisions"}],"predecessor-version":[{"id":28194,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/520\/revisions\/28194"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/521"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=520"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}