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Intermediate
Single session
Arm Day Pump
Supersetting biceps and triceps for the fastest arm pump you'll get at home.
Duration
30 min
Exercises
6
Total sets
20
Level
Intermediate
MusclesBicepsTriceps
KitResistance band set
Pair a biceps move with a triceps move and run them back to back. While one muscle works the other recovers, so the session is short, dense, and the pump is relentless.
How to run it: Warm up for 5 minutes with light, easy movement. Work through the blocks top to bottom. Pick a band where the last 2 reps of every set are genuinely hard. Tap each exercise as you finish it, and use the built-in rest timer between sets.
0/6exercises done
1
Superset A
Curl, then straight into the extension. Rest only after both.
- 4 × 12no rest
- 4 × 12
2
Superset B
- 3 × 12–15no rest
- 3 × 12–15
3
Superset C
Burnout — high reps, short rest, push the pump.
- 3 × 15no rest
- 3 × 15
More single-session workouts
Make it a routine, not a one-off.
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