Arm Day: Cable Supersets


Three creative Cable Supersets to try out for your next arm workout!

As you can see from my picture, my arms were pumped after this workout! It was quick, effective, & a good way to flood your muscles to chase that pump. Let’s get into it.


3-minute light bike
Resistance Band (RB) Reverse Flies: 15
RB Adductions: 15
RB Up Right Rows: 15
Light Dumbbell Curls & Skullcrushers: 15 each


Superset #1: Cable Curls & Cable Pushdowns

Perfect one to start with! I used the rope attachment for this superset, actually every superset lol. Quick note! At the end of each rep, you’ll notice me rotate my forearms out. This will help contract the muscles more so you can get more bang out of your buck. I encourage you to try it out!

3×15 each exercise: no rest between exercises: 0-15s rest between supersets

Superset #2: Cable Step Back Curl & Bent Over Cable Pushdowns

This superset is similar to the first one, but slightly different. Let me explain. Your biceps & triceps are broken down into different “heads.” There’s a short & long head for you biceps & a medial, lateral, & long head for your triceps. 2 heads for the biceps (bi = 2) & three heads for your tricep (tri = 3). The step back curl will help target your long head & bending over during the pushdown will help you target your triceps long head! Simple changes like this can go a long way! There’s many more little fixes that you can do in your workout, so make sure you keep up-to-date on my WOGS for more tips!

biceps triceps long head

3×15 each exercise: no rest between exercises: 0-15s rest between supersets

Superset #3: Cable Chin Curl & Triceps Pushouts

The last of the three! As far as I know, I have created the Cable Chin Curl. I like this move because you can really squeeze you bicep in a maximal position. It feels so niccceee. The pushouts are another tricep variation to help target your long head!

3×15 each exercise: no rest between exercises: 0-15s rest between supersets


5-10 minute full body stretch


That’s it! I hope you enjoyed this WOG & I hope you found some value from this post! If you have any questions, please leave a comment down below so I can reach out to you ASAP with an answer. If you’re interested in transforming your life by using fitness as a way to evolve yourself into the best possible person you can be, please look more into my Working With Me tab! Fitness has transformed my life completely by helping me gain confidence, a sense of worth, purpose, & turned me into the motivated & goal-digging individual I am today. I would love to help you transform your life just like fitness has transformed mine (: hope to hear from you soon!








Consult a doctor before performing any of these exercises explained above. Physical activity is good for the body, but does raise the risk of serious health effects especially in those with CVD & other health relative issues that raise this risk.




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