Reigning two-time Classic Physique Arnold Classic champion Terrence Ruffin headed to the gym for his final workout in Dubai. Ruffin has been training in Dubai for several weeks with his coach, Hyacine Nassir. Additionally, Ruffin has attended seminars and taught locals the art of posing.
“It is hot here. I am already sweating…”
Check out Ruffin’s arm session below, followed by a detailed breakdown:
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Supersets were the baseline methodology for Ruffin’s arm training.
Single-Arm Preacher Curls & Rope Pushdowns
Ruffin began his workout with a single-arm preacher curl on a pin-loaded machine. He superset with rope pushdowns. It didn’t take much for Ruffin to achieve a decent arm pump. Supersets are a great way to warm up the target muscle as well as complete more work in less time — they are efficient and effective.
Dumbbell Hammer Curls & Seated Weighted Dips
Ruffin hit another superset of standing, alternating hammer curls, and plate-loaded seated dips. A hammer grip is great for building the underlying muscles of the biceps — the brachialis — to build the thickness in the arms, and dips are an excellent movement for loading the triceps. The seated dip variation removes some of the chest involvement and allows for better stability through his range of motion.
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Super French Press & Seated Curls
The third superset of the session included overhead triceps extensions and a seated biceps curl machine. Notably, this superset led with the triceps movement before the biceps movement, reversing the sequence of the previous two supersets.
Ruffin displayed machines’ effectiveness compared to free weights in that the former can allow for more focused movement on the target muscle group as the need to balance or brace to stabilize the movement is mostly removed.
Ruffin finished on a forearm machine performing wrist curls and wrist rollers to burn out the forearms. Not much is needed for forearms as they are hit pretty hard during the other arm movements, especially hammer curls. Forearms don’t need to be isolated as often as they are utilized through various exercises by the need to grip barbells, dumbbells, rope attachments, and the like.
I actually liked that arm day. It was pretty efficient, great pump, great exercises.
Below is each movement Ruffin’ performed on his arm day:
- Superset: Single-Arm Preacher Curls and Rope Pushdowns
- Superset: Alternating Dumbbell Hammer Curls and Seated Dips
- Superset: Overhead French Press Machine and Seated Machine Curls
- Wrist Curls
- Wrist Rotations
Ruffin has made great progress during his off-season growth phase without compromising his lean physique. Opting for supersets throughout most of his workout is efficient for his schedule and naturally increasing the intensity of the session due to the lack of rest between movements.
Supersets are great option for gym-goers who struggle with a busy schedule to still maximize potential hypertrophy by increasing training volume and intensity. If you are looking to work some poses at the beach before the fall rolls in, perhaps trying out Ruffin’s arm programming could be a useful addition to your routine.
Featured image: @ruff_diesel on Instagram