Here's a little something I've conjured up for my workout. I've seen great results and I would like to share it with you all.
This training focuses on agonist-antagonist muscle supersets. If you don't know what that is, type it into google and find out. With this method, I was able to break through plateaus and reach new strengths. I highly recommend this type of training. For today, I would like to share my arm workout with you. Many of you may not have experienced these exercises in this manner, so try this out to give you a new, deep burn. Expect an amazing pump.
It consists of 5 supersets (however, my arms are really hard to overtrain so I would suggest trying only 3 for your first time). Rest only 1 minute between supersets and 3-4 minutes between exercises. Try to do them in the order I write them.
YEEEAAAHHH BUDDDDAAAAYYY!
SUPERSET #1: Required
5 SETS: 6, 6, 10, 10, 12 Tricep: SMITH MACHINE, close-grip bench
-Advantage of SMITH: Completely cancels out any arcs you might have versus the bench. Straight up and down motion really focuses in on your tri's. Since the Smith is also safe, you could go very heavy. Keep your thumbs on the same side of the bar as the rest of your fingers to isolate tri's even more.
Bicep: SMITH MACHINE, drag curl
-This is a unique exercise that I have recently become obsessed with. It completely eliminates any help from your deltoids, isolating your biceps to the max. Start out with the bar at hip level and "drag" it up to your upper abdomen. Your elbows should pull back as you get higher, and concentrate on flexing at the peak. Again, you could go very heavy here and take it to complete failure. GREAT PUMP.
*Tip with the SMITH: Try slowing your reps down to REALLY feel it. I'm talking about 4-5 seconds PER REP.
SUPERSET #2: Option 1
5 SETS: 6, 6, 10, 10, 12 Bicep: Dumbbell Hammer curl
-Really use your mind to focus in on keeping your elbows in the same place while using only your bicep to curl. Do these curls alternating, make sure to not use momentum.
Tricep: Overhead Kneeling Tricep Extensions
-Grab the V bar and set a pulldown pulley to about 5 feet. Kneel down facing away from the weight. Grab the bar, then keep your back and head even (parallel to the ground) and pull. Face down, don't look in the mirrors, keep the spine straight. Try keeping your head as low as possible and your elbows above your head (this is where you really feel the long head stretch all the way up to the shoulder). Let the weight pull your arms back til you feel a good stretch, then contract. Grab a DB bench to put your elbows on if you would like.
SUPERSET #2: Option 2
5 SETS: 6, 6, 10, 10, 12 Bicep: Reverse EZ Bar curl
-Throwing this in there if you want to work more on your brachii besides just hammers. Really focus on keeping your elbows in the same place and avoid using momentum to really fry your outer head.
Tricep: Incline skullcrushers
-Use this method to work on the long head. Lower the bar behind your head instead of to your forehead. When extended, the bar should be above your forehead. Keep your elbows in to really isolate those tri's.
SUPERSET #3: Option 1
3 SETS: 12, 12, failure Tricep:One arm tricep pulldown
-Grab a D-handle with a supinated grip. Pulldown. You know the drill. Since this is your last superset, go until failure on your last set. A great wrap up to your tricep workout.
Bicep: SEATED high cable curls
-Bring a DB bench over to the cable crossover. Set it to an upright position and the back (the upright portion of the bench) should line up perfectly with the pulleys. Set the pulleys at their midpoint or a little higher. Curl and hold at peak concentration for a count, then release in a slow, controlled manner.
SUPERSET #3: Option 2
3 SETS: 12, 12, failure Bicep: STANDING cable concentration curl
-If you have never done these before, it will feel strange in the beginning. Adjust the pulleys to their lowest point. Use a D-handle and i'm sure you all know how to do a concentration curl, so just do that with the cable to keep constant, agonizing pressure on the bicep. Just remember to let the cable go UNDER (right below the hamstring) the corresponding leg of the arm you are working. Keep that elbow lodged against your inner thigh. Again, failure on your last set since it's your last one of the day. Amazing exercise.
Tricep: One arm cable kickbacks
-Great isolation here guys. Again, keep the pulleys at their lowest point. Take off D-handle and grab the ball of the cable, right behind the hook with a neutral grip. Then bend over and kickback, holding peak concentration for a count, then release in a slow controlled manner. Failure on your last set, you will REALLY feel it on this one. Also, if you want a little extra burn, flex your wrists up, pinky to ceiling.
As you can see, I switched up the order of the biceps and triceps. It's important to alternate between which you do first to keep your body guessing so you can change the order of the bi/tri for each superset, but make sure to do them in the order they are typed.
As far as my training goes, not saying its right or wrong neither am I saying you should do this, I like to stretch when I need to. Especially after this workout, stretching is key..for me at least.
So there it is. I'm glad I could share my experiences with you guys. Hope you benefit greatly off of this because I sure have. Careful not to overtrain and good luck!
”A man can fail many times, but he isn't a failure until he gives up.”
