You've mastered setting up a targeted gym routine, now its time to venture into supersets. This is a mode of exercise that works two opposing muscle groups back to back, resulting in more energy used and a shorter workout. Studies have shown that when you're working one muscle, the other non-working muscle begins to increase stored energy. For example, if you're training your arms and working your triceps, it is your biceps that'll be accumulating energy. When the energy is released it results in a stronger lift.
Arms are one of the easiest places to start integrating supersets into your routine. Here are three straightforward supersets to help you build bigger and stronger arms fast!
PREACHER CURL (3 SETS X 8 REPS, NO REST)
This targeted bicep move is one of the most effective for sculpting the bicep peak. Head over to the preacher bench and grab an EZ bar. Hold on to the EZ bar in a grip that is shoulder's width apart, with the palms of your hands facing you. Keep your elbows against the pad, and lift the weight to your shoulder level — this is the starting position. Breathe in, and lower the bar until your arms are fully extended. Breathe out and curl the weight so that the EZ bar returns to shoulder level. You can also perform this with a dumbbell, making it a single-arm preacher curl.
TRICEPS PRESS (3 SETS X 8 REPS, REST)
Grab a dumbbell with both hands and hold it overhead, with your arms fully extended. Get someone to hand it to you if it is too heavy. Keep your upper arms close to your head, breathe in and begin to bend your forearms so your arms are right behind your head. Breathe out and lift the dumbbell back up above your head. Repeat. This can be done standing or sitting.
HAMMER CURLS (3 SETS X 8 REPS, NO REST)
Stand straight with a dumbbell in each hand. Your elbows should be kept close to your ribs, and your palms in your grip facing your chest. The dumbbells should be upright. Keep your upper arms by your side, breathe out, and curl the weight towards you. Your biceps should contract. Pause for one second, breathe in and lower the dumbbells back to your sides. Repeat. This can be done standing or sitting.
TWO ARM DUMBBELL KICKBACK (3 SETS X 8 REPS, REST)
Hold a dumbbell in each hand, bending the knees slightly, and bending at the waist so that you're almost parallel to the ground. Your elbows should be pressed close to your ribs and your arms at 90-degrees. Make sure your upper arms don't move throughout this exercise. Breathe out and lift the weights with your triceps so your arms are fully extended behind you. Make sure to squeeze the triceps, before inhaling and bringing it back to the front. Repeat.
BICEP CURLS (4 SETS X 10-12 REPS, NO REST)
You can't ignore the classics when it comes to bicep building. Start out with a dumbbell in each each arm, and have your elbows kept tucked at your ribs. Begin to breathe out and curl the weights so that your weights are at shoulder level. Breathe in and lower the dumbbells back to your sides, with your arms fully extended. Repeat.
TRICEPS PUSHDOWN (4 SETS X 10-12 REPS, REST)
Head to a straight bar on a high pulley and grab it with your palms facing down. Ensure your arms are shoulder-width apart. Stand straight, with your torso slightly forward and bring the bar down so that your arms are 90-degrees. Breathe out, and push down so that the bar touches your upper thighs and your arms are fully extended. Breathe in and return to having your arms perpendicular. Repeat.
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