bicep/tricep supersets

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    bicep/tricep supersets


    what are some good exercises to mix together to get that good pump at the end of a workout...

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    for bi's, i like dropsets while supersetting hammer curls and pinwheel curls. for tri's i just beat them down.
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    Recently I've been doing seated over head cable skull crushers, with an incline on the bench. I'll do drop sets to a point. Then rest, then take a light weight and just go until failure, sometimes I'll hit a 50 count or so, and they're screamin at that point. Sometimes after that I'll grab an ez curl bar, something fairly light, and just kill a ton of standing overhead tri raises. Keep in mind this is after a grueling chest work out, 6-8 organized sets of skull crusher, and 5 sets of dips. If that doesn't get me pumped I'll check my blood pressure cuz I must be dead.
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    I don't know if you're still watching this thread, but I'm a fan of close-grip barbell curls w/ close-grip overhead extensions, then wide-grip barbell curls w/ wide-grip overhead extensions.
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    drop sets are the way to go for both... for triceps i drop set on the cable machine changing the grip each time i go down in weight...been working great
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    drop sets... on both... u gotta push out those extra reps each time though
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    Quote Originally Posted by suncloud View Post
    for bi's, i like dropsets while supersetting hammer curls and pinwheel curls. for tri's i just beat them down.
    Sun--
    Tried this tonight--all I can say is WOW. I'm fairly certain that my forearms were close to bursting!
    Good call!
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    I like to close out with some pre-exhaustion for nasty pumps - cable curls to cable rows for biceps and pushdowns to chest press or close-grip bench for tris.
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    Close grip bench for me. Then DB curls, "and forget the term" but useing a DB take it from the back of your head and lift up and out.

    JP.
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    Quote Originally Posted by jp17815 View Post
    Close grip bench for me. Then DB curls, "and forget the term" but useing a DB take it from the back of your head and lift up and out.


    JP.

    Overhead triceps extension?
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    Quote Originally Posted by AllMaxBrian View Post
    Overhead triceps extension?
    Yep.
    That sounds about right.
    Works well for me.
    Thanks Bro.

    JP.
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    Quote Originally Posted by browns1234 View Post
    what are some good exercises to mix together to get that good pump at the end of a workout...
    You can superset (even triset) triceps-biceps, triceps-triceps, and biceps-biceps. I personally always superset my Arms exercises.

    A few examples of supersets (I usually do 16-18 supersets per Arms' session):

    Superset A -
    1. Weighted Dips
    2. Close-Grip Pull-Ups (done to target biceps)
    Superset B -
    3. Close-Grip BB Bench Press
    4. Close-Grp BB Bicep Curl
    Superset C -
    5. DB French Press
    6. Incline DB Bicep Curl
    Superset D -
    7. Tricep Push-Down
    8. Cable Bicep Curl
    Superset E -
    9. Overhead Cable Rope Tricep Extension
    10. DB Hammer Curls

    I get a pump right from Superset A (since I always start an Arms' session off with 4-6 . sets of these). Finish off with a couple of higher repped sets of Superset E, and the pump is strong as.
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    anyone else feel they burn out to quick supersetting? i consider supersetting when you dont break inbetween sets and that kills me now if i go 3 x 8 close grip bench to 3 x 8 curls back to a tricep movement that works well but with no rest im like dead.
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    Quote Originally Posted by brownstown89 View Post
    anyone else feel they burn out to quick supersetting? i consider supersetting when you dont break inbetween sets and that kills me now if i go 3 x 8 close grip bench to 3 x 8 curls back to a tricep movement that works well but with no rest im like dead.
    Nope. I love supersets and trisets, and do most of my sessions (not just arms) with them, using a maximum of 1 minute's recovery between supersets/trisets; it makes my training that more intense (and far more enjoyable).
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