Blast Your Biceps & Triceps, Fast

Please follow and like us:

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

Credit:

Blast Your Biceps & Triceps, Fast

Comments are closed.

Paige Hathaway

19 hours 3 minutes ago

What's the best way to burn fat you ask?

Mixing in HIIT training or plyo metrics to your lifting routine is the absolute best way (besides getting your diet in order) to burn fat and build muscle! Instead of resting in between sets.. add this move or moves similar! This will keep your heart rate up and core engaged! #hellosummerbody

This move: INCH WORM PUSH-UP BURPEES / 8-10 reps

Example of mixing this into your circuit:
Leg extension 12-15 reps
Leg press (quad focused feet positioning) 12-15 reps (normally you would rest here) but instead..
NO REST - INCH WORM PUSH-UP BURPEES / 8-10 reps
No rest and repeat x3-4
(your rest is basically you on the leg extension)
Music 🎶 American Teen #khalid

Paige Hathaway

1 day 3 hours ago

Midday/Preworkout snack Big Slice Apples
More importantly why I like this on the go pouch, is when I am moving around from shoot to shoot, meeting to meeting and gym session to gym session, #bigslice is the perfect snack to keep me going, when I need a quick boost. 😋🍎
............... Check them out #GNC #Sprouts #Wholefoods

Categories

June 2017
MTWTFSS
« May  
 1234
567891011
12131415161718
19202122232425
2627282930 
Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)