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

Leave a Reply

You must be logged in to post a comment.


Paige Hathaway

Paige Hathaway

3 hours 36 minutes ago

‪Me : "Wow that girl over there just took off her top."‬
‪Random guy : "where?..."‬
‪Me .... *grabs his pizza slice and runs ‬

Paige Hathaway

21 hours 3 minutes ago

Life is too short to be basic.

Categories

February 2018
MTWTFSS
« Jan  
 1234
567891011
12131415161718
19202122232425
262728 
Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)

googlecf36d673e0372da3.html