bicep/tricep supersets

  1. bicep/tricep supersets


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


  2. for bi's, i like dropsets while supersetting hammer curls and pinwheel curls. for tri's i just beat them down.

  3. 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.
    •   
       


  4. 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.

  5. 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

  6. drop sets... on both... u gotta push out those extra reps each time though

  7. 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!

  8. 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.

  9. 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.

  10. 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?

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

    JP.

  12. 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.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. 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.

  14. 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).
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  

  
 

Similar Forum Threads

  1. New Bicep/Tricep Workout
    By hitstick42esu in forum Training Forum
    Replies: 18
    Last Post: 05-15-2011, 07:02 PM
  2. Supersets
    By AnthonyIOSOS in forum Training Forum
    Replies: 9
    Last Post: 03-15-2010, 06:58 AM
  3. how do you train the muscle inbetween the tricep and bicep?
    By stankydanky in forum Training Forum
    Replies: 41
    Last Post: 02-17-2008, 05:26 PM
  4. Max OT or Supersets for weightloss
    By Deccadick in forum Weight Loss
    Replies: 6
    Last Post: 06-22-2006, 02:29 PM
  5. Replies: 2
    Last Post: 03-14-2006, 06:19 AM
Log in
Log in