Blast Your Biceps & Triceps, Fast

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The biceps and triceps are ideal muscles to superset, as they directly oppose each other. The biceps flex the elbow joint, while the triceps extend it. While one works the other rests, and vice versa, which allows you to cut work time in half while not sacrificing load or intensity.

SEE ALSO: 7 Ways to Make Your Biceps Workout Harder

The arm workout below consists of three superset pairings. The first duo hits the biceps and triceps with heavy weight and relatively low reps (6–8) on two barbell exercises to help spur muscle growth and strength; the second uses moderate weight and moderate reps (8–12) to fall in the hypertrophy sweet spot; and the third superset gets lighter with higher reps (12–15) and cable exercises— one being a hammer curl, which brings the forearms into play more—to finish the arms off with a great burn and a rush of blood. Do this workout on its own or after training a larger area like chest, back, or legs.

SUPERSET ARM ROUTINE

EXERCISESETSREPS
EZ-bar Curl46-8
Lying EZ-bar Extension46-8
Seated Dumbbell Overhead Extension38-12
Seated Dumbbell Curl38-12
Cable Rope Hammer Curl312-15
Cable Pushdown312-15

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Blast Your Biceps & Triceps, Fast

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Paige Hathaway

3 hours 48 minutes ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.

Paige Hathaway

8 hours 55 minutes ago

Wanna know what motivates me? 😤😤
Seeing people like @_drbryant absolutely crushing their workout 😱 and getting crazy results with products that I also love.. Life is definitely better when you’re dripping in sweat!! ....Who agrees? 🙋🏼💦 SweetSweat

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