Killer Triceps & Biceps Superset Workout | Parker Physique

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Stop wasting time and start earning some new inches with this intense biceps and triceps workout from Primeval Labs athlete Parker Physique!
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| Parker Physique’s Killer Biceps & Triceps Workout |
1. Internal/External Rotation Warm-Up
2. Superset
a. Triceps Pressdown: 4 sets, reps to failure
b. Dumbbell Curl w/ Fat Grips: 4 sets, reps to failure
3. Superset
a. Single-arm Cable Triceps Extensions: 4 sets, reps to failure
b. Hammer Curls w/ Fat Grips: 4 sets, reps to failure
4. Superset
a. EZ-Bar Cable Curls: 4 sets, reps to failure
b. Dumbbell Overhead Triceps Extension: 4 sets, reps to failure
5. Single-arm Cable Curl: 4 sets, reps to failure

The exercise of choice to build your biceps is called the curl, but there are many variations that hit the three major components of the biceps muscle group: the long head, the short head, and the brachialis. It’s not just the actual movements that make these five biceps routines unique. By manipulating volume and rep targets, and adding post-failure techniques, you can take a beginner’s workout and make it a major-mass builder, or even increase the speed of your workout for a leaning-out phase.

What’s worth remembering: When your elbows are in front of the plane of your body (as when doing preacher curls), the biceps long head isn’t able to fully stretch, so these kinds of exercises better target the short head. Also, when your arms are behind the plane of your body (as when doing incline-bench curls), the long head is fully stretched so it picks up the greater load. Even moving your hands in and out when doing barbell curls changes the emphasis, so it’s worth exploring the many variations here.

You’ll also want to try exercises that shift the position of your palms—whether supinated (palms up), pronated (palms down), or neutral (palms facing in). These subtle shifts make a decided difference in what area of your upper arm is engaged to the fullest.

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