Tag Archives: tricep

Bicep and tricep superset workout

25 Sunday Jan 2015

Posted by in bodybuilding, Fitness

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Bicep and tricep superset workout
The fastest way to growing muscle on any part of your body is to hit it as hard as possible with high intensity. This workout will hit every angle of your biceps and triceps, exercising them back to back will also give you an amazing pump!

Dumbbell bicep curl x Close grip bench press – 3 sets of 8-10 reps per exercise

EZ curl bar bicep curl x EZ curl bar skull crushers – 3 sets of 8-10 reps per exercise

Sinlge arm isolation dumbbell curl x Sinlge arm dumbbell kickbacks – 3 sets of 8-10 reps per exercise

Tricep rope extensions x Bicep rope hammer curls – 3 sets of 8-10 reps per exercise

Weighted chin ups x dips – 3 sets of 8-10 reps per exercise

Ripped arms workout

18 Tuesday Nov 2014

Posted by in Bodybuiding, Fitness, Muscle, Uncategorized

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I think anyone who is into weight training/bodybuilding would agree that having a ripped pair of arms are a must! This being said.. a lot of people go wrong when training arms because 9/10 people blast biceps and don’t go nearly as hard when it comes to the tricep muscle. If you actually look at your arm you will realise that your tricep muscle makes up roughly 60-70% of the width of your arm. So clearly adding muscle to this area would make a lot difference when it comes to the overall size of your arms. Another big reason to train arms that alot of people don’t think about is that increasing muscle mass and strength to your arms will increase your overall strength when it comes training other muscle groups. For example when your bench pressing the primary muscle being worked is the chest but your triceps are what really help get the weight.

Here is a great workout that will work both your bicep and tricep evenly and give you a deep pump. Notice that I’ve added a drop set on your first set for every exercise. This is purely to push yourself that bit more. If the drop set is to much for you then just do 3 normal sets of 12 reps.

Bicep

Standing bicep curl with EZ curl bar

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Seated single arm dumbbell curl:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Preacher curl over bench:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Hammer curl:

SET 1 (DROPSET): 12,10,8,8

 

Tricep:

Skull crushers with EZ curl bar:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Rope pull downs:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Single arm kickback (both arms):

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Narrow dips:

3 sets to failure