L
Salihaku
EXERCISE
Total Arms Superset: Biceps & Triceps
Maximum pump and intensity by combining the bicep curl and triceps pushdown into one superset with no rest in between. This is a very demanding exercise that forces the core to work hard.
Level:Advanced
Type:Machine-based
Technique
How to perform
1
Choose a weight you can manage for about 10-12 repetitions in both exercises.
2
Start by performing a full set (10-12 reps) of standing bicep curls using the lower handles.
3
Immediately after finishing the set, switch to the upper handles without delay (less than 5 seconds).
4
Immediately perform a full set (10-12 reps) of standing triceps pushdowns.
5
This completes one superset. Rest for 90-120 seconds and repeat for the desired number of sets.
