Tricep Supersets That Burn Like Hell (And Blow Up Arm Growth)

Alfie was done messing around.

Every chest day felt the same. Push, push, push… and somehow, his triceps never popped. His arms looked decent, but decent wasn’t the goal. 

He wanted arms that threaten sleeves. The kind that catch shadows in the right light.

So, he did what most guys do: he threw more sets at the problem.

Nothing changed.

Then someone at his gym muttered the magic word.

Supersets.

“Back-to-back tricep sets, zero rest in between. You’ll cry. Then you’ll grow.”

Alfie was in.

So What’s a Tricep Superset, Anyway?

It’s a double punch. You hit one tricep move, then instantly roll into a second one. No scrolling. No water break. Just back-to-back destruction.

Why it slaps:

• Sky-high intensity
• Muscle gets drenched in blood
• No time for your arms to recover or cheat reps
• That deep ache you feel after? That's growth talking

This is what Alfie had been missing. Real tension, real fatigue, and that burn deep in the horseshoe he never felt before.

Triceps Have Three Heads. Alfie Was Only Hitting One.

Nobody talks about this.

The triceps aren’t one blob of muscle. There’s a long head, a lateral head, and a medial head. Miss any one of them, and your growth stalls.

Most guys unknowingly skip the long head (the biggest chunk of the triceps).

That’s why supersets work so well. Done right, they hit all three heads without dragging through a 90-minute session.

Alfie started stacking moves that hit different angles. Rope pushdowns weren’t enough. He needed overhead stuff. Pressing stuff. Isolation. Squeeze. Burn.

Now he was training with a purpose.

5 Tricep Supersets That Ruined Alfie (In the Best Way)

Here’s what he ran. No magic, just pain and volume:

1. Close-Grip Bench + Dumbbell Overhead Extensions
Heavy press, followed by a big stretch.

2. Dips + Cable Kickbacks
Bodyweight grind into isolation. Brutal combo.

3. Skull Crushers + Rope Pushdowns
Stretch + squeeze. Feel every inch.

4. Incline Barbell Extensions + Band Pushdowns
That incline angle stretches the long head hard. Bands? Cherry on top.

5. Tornado Reverse Press + Tornado Lockouts
This one hit different.

Alfie didn’t need a gym for this. He tossed the Tornado in his backpack and lit his triceps on fire in his garage.

• The Reverse Press smoked the long head
• Lockouts dialed in the pump
• The resistance? Constant. Nasty. Beautiful.

Try Alfie’s Tricep Superset Workout Tonight

No fancy machines. No excuses. Just pain and progress:

Why Alfie Swears By the Tornado Now

He didn’t get it at first. It looked simple, just a slick resistance tool. But once he started plugging it into his supersets, everything changed.

• No plates. No pulleys. Just raw resistance and burn.
• His triceps screamed, but in a good way.
• His joints didn’t feel like trash after.
• He could hit reps at home, between Zoom calls or in the driveway.

The Tornado became his go-to for burnout sets, active recovery days, and straight-up torture sessions.

If You Want Bigger Arms, Train Like You Mean It

Most lifters train triceps like an afterthought. Alfie used to.

Now?

He starts with intent. Hits supersets hard. Finishes with Tornado.

No fluff. No waiting for machines. Just pressure, pain, and size.

Grab the Tornado

If it doesn’t leave your arms fried, send it back. But fair warning, it will.