Bicep Tricep Supersets

ghandi · 09-23-2003, 02:23 PM

I currently train biceps and triceps on the same day and it definately works for me. I do 12 supersets all in all and vary the exercises most weeks. Here is a typical routine....

4 sets of close grip bench presses each set followed by 4 sets of preacher curls.

4 sets of cable push downs followed by 4 sets of cable curls.

4 sets of tricep extensions followed by 4 sets of 21's.

As i said this seems to work for me but i am keen to hear the opinions of other lifters on what works for them.

NOTD · 09-23-2003, 04:08 PM

Not sure what excersize you're referring to by "21's," I've always know it as a method: 7 reps half way, 7 reps the rest of the way, 7 full reps. (Which can apply to a lot of different excersizes.

oaktownboy · 09-23-2003, 04:12 PM

if you are looking to build mass u probably want to cut down on supersets with bis and tris and yes "21s" means 7 up halfway, 7 down halfway, and 7 full curls

Tha Don · 09-24-2003, 02:03 AM

i do 2 sets alternate bi curls, then 2 sets bi curls together (like a barbell curl but with d/b's) then 2 sets concentration then just 1 set of 21's at the end to kill em

I reckon if I did more sets of 21's I'd be wasting my time as they are already really fatigued when i'm doing the concentration curls

Oh and I don't do arms on the same day so it wouldn't work for me atm, but it looks pretty intense

09-23-2003, 02:23 PM	#1
ghandi Registered User Join Date: Sep 2003 Location: uk Posts: 7	Bicep Tricep Supersets I currently train biceps and triceps on the same day and it definately works for me. I do 12 supersets all in all and vary the exercises most weeks. Here is a typical routine.... 4 sets of close grip bench presses each set followed by 4 sets of preacher curls. 4 sets of cable push downs followed by 4 sets of cable curls. 4 sets of tricep extensions followed by 4 sets of 21's. As i said this seems to work for me but i am keen to hear the opinions of other lifters on what works for them.

09-23-2003, 04:12 PM	#3
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	if you are looking to build mass u probably want to cut down on supersets with bis and tris and yes "21s" means 7 up halfway, 7 down halfway, and 7 full curls
	Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

09-23-2003, 04:08 PM	#2
NOTD Registered User Join Date: Sep 2003 Location: New Orleans Posts: 52	Not sure what excersize you're referring to by "21's," I've always know it as a method: 7 reps half way, 7 reps the rest of the way, 7 full reps. (Which can apply to a lot of different excersizes.

09-24-2003, 02:03 AM	#4
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	i do 2 sets alternate bi curls, then 2 sets bi curls together (like a barbell curl but with d/b's) then 2 sets concentration then just 1 set of 21's at the end to kill em I reckon if I did more sets of 21's I'd be wasting my time as they are already really fatigued when i'm doing the concentration curls Oh and I don't do arms on the same day so it wouldn't work for me atm, but it looks pretty intense