Friday, November 1, 2013

Super-Set Arm Training

John Grimek using the Breitbart "Crusher"
Frank Zane, early 1967
Yuri Vlasov, 1988

Phil Hill
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This biceps/triceps routine combines both agonist and antagonist supersets.

1) Pulley pushdown, supersetted with One-arm dumbbell kickback.
Go directly from the pushdown to the kickback without rest.
Right arm beginning the first set of kickbacks, left arm beginning the second.

2) Incline dumbbell curl, supersetted with One-arm concentration curl.
Go directly from the incline curl to the concentration curl without rest.
Right arm beginning the first set of concentration curls, left arm beginning the second.

3) Barbell preacher curl, supersetted with Lying barbell triceps extensions.

4) Reverse grip pulley pushdown, supersetted with Alternate dumbbell curl.




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