Triceps and biceps go together like peas in a pod, what I mean is without big triceps your biceps will look flat. So making sure you workout both sets of muscle groups is a must. Now I like to workout my triceps with my chest and my biceps on their own or with my back, but sometimes to shock the muscles back into growth, or just to change the routine a little I train triceps biceps together. If I am working out my triceps and biceps together I usually incorporate a super set training session. Below is one of my triceps biceps workouts.
In this exercise I like to warm the triceps up with cable pull downs done with a rope and then straight away warm up my biceps with a cable short bar curl so that the grip is about shoulders width apart, I find this hits the inner and outer biceps at the same time.
Warm the triceps and biceps up with 2 sets of 12-15 reps not stopping in-between exercises.
After the muscles are warmed up do not take a break, increase the weight so the reps are now between 10-12 continue to increase the weight in each exercises so straight after finishing the biceps close grip cable curl go straight back to the triceps rope push down, keep going until your reps range is about 6-8 you should find that in these two exercises you will have done a total of around 10 sets.
Next still keeping with the super set taking a dumbbell in each hand lay on a flat bench and perform triceps extensions.
In this exercises some people like to do theses with one hand at a time so as they start getting to failure they use the other hand to help them to get another couple of reps out, but because we are supper setting between triceps and biceps we don't want to give the biceps too much time to recover, so straight after you rep out 10-12 reps move to an incline bench lay on the incline bench and perform a set of seated concentration curls.
Continue with increasing the weight in both exercises so that by the end of the exercises you are hitting around 6-7 reps.
The final part of the workout is bench dips with a weight on your lap or is this is to heavy then just use body weight, keep your elbows in tight to your sides and your feet about brought back so they are just in front of your knees not out straight, this exercise will hit the inner head of the triceps as well as the outer head of the triceps.
Superset this with preacher bench biceps curls done with a cable and a close grip this will hit the outer head of the biceps.
I like to finish with these exercises for the triceps and biceps as in both exercises you can really hit the last of the fibres by doing burns, this is where you hold the weight for a couple of seconds or just hold the weight until the muscle gives out
Remember in this triceps biceps workout to squeeze the muscle at the top of every movement and stretch the muscle at the bottom also stretch the muscles in-between each exercise.
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