In this video i share an old school arms superset featuring 6 awesome exercises that could be easily performed at home. enjoy!to take full advantage of my ne. Biceps and triceps superset workout – program overview . now you know a little more about biceps and triceps anatomy and how and why supersets work, it’s finally time to hit the weights and train your arms! do the following workout 1 2 times per week on non consecutive days, e.g., monday and thursday.
How to: hold a dumbbell in each hand at your sides, palms facing your hips. with your right hand, curl the weight up until your thumb is near your shoulders, then lower. on the way down, pause at. Finally, the advanced lifter is in for a massive 15–20 supersets. beginner arm superset workout plan. dumbbell curls: 3 sets of 8–10 reps, superset with, two arm dumbbell extension: 3 sets of 8–10 reps. hammer curl: 3 sets of 8–10 reps, superset with, kick back: 3 sets of 8–10 reps. intermediate arm superset workout plan. Of course, you could also use this workout after training a larger muscle such as back or chest. but in that case, you would want to reduce the number of biceps exercises. here’s your old school biceps workout below…. exercise. sets x reps. dumbbell hammer curls. 3 x 8. barbell curls. 3 x 8. Twisting crunch: 4 sets, 15 rest, 2 min. rest. front squat (smith machine) triset with. single leg standing leg curl. rope ab crunch: 4 sets, 10 reps, 2.5 min. rest. *exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed.
Of course, you could also use this workout after training a larger muscle such as back or chest. but in that case, you would want to reduce the number of biceps exercises. here’s your old school biceps workout below…. exercise. sets x reps. dumbbell hammer curls. 3 x 8. barbell curls. 3 x 8. Twisting crunch: 4 sets, 15 rest, 2 min. rest. front squat (smith machine) triset with. single leg standing leg curl. rope ab crunch: 4 sets, 10 reps, 2.5 min. rest. *exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Stand with your feet about hip width apart, shoulders down and back, and core braced. hold a dumbbell in each hand with your arms by your sides and your palms facing your legs. without turning your wrists, bend your arms and curl the weights up to your shoulders. extend your arms and repeat. 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.
Stand with your feet about hip width apart, shoulders down and back, and core braced. hold a dumbbell in each hand with your arms by your sides and your palms facing your legs. without turning your wrists, bend your arms and curl the weights up to your shoulders. extend your arms and repeat. 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.
Comments are closed.