Barbell curl. the barbell curl is your basic bicep mass builder and one of the best bicep exercises in your training arsenal. it’s also the first exercise in this bicep and tricep superset workout. using a barbell, you can handle a heavy weight, putting the max amount of stress on your biceps and making them grow. 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.
Don't lift your elbows off the pad. use an ez bar to reduce wrist stress. preacher curl. seated triceps press: arms overhead movements are good at working the often overlooked triceps long head. that's why it's always a good idea to include at least one arms overhead movement in your triceps routine. 3 sets. 10 15 reps. this arm day workout foregoes the compound pressing and pulling movements to free up more room for pure arm work. if you have stubborn arms and want to emphasize them, this can be a powerful approach. it’s relatively common for heavier triceps extensions to be hard on the elbows. Superset 2: incline curl dumbbell kickback. 3 work supersets of 10 12 reps each. 1 minute rest between supersets. now that you’ve finished your barbell work, we’re moving on to dumbbells. the advantage to dumbbells at this point is your muscles are pre exhausted from the heavy barbell work and now each arm has to work individually. When it comes to building big arms the triceps are often neglected, with arm day consisting of a variety of different bicep curls and only one or two tricep exercises. the triceps makes up 2 3 of your arm and has a far bigger overall impact on the size of your arm (especially when viewed side on).
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