Wednesday, August 15, 2012

Superset That Upper Bod

My biceps and triceps are probably my most neglected muscles. Not that I don't train them, I just don't frequently isolate them. Usually they get good enough training with back and chest days. This week, due to some lower back pain (unrelated to training), I was limited with my workouts.

Instead of doing kettlebells with the rest of the group, I was given my own workout. My trainer handed me this sheet of paper:

After having a hearty chuckle over the title of the workout, I realized it was upper body day for me. I had a series of bi/tri supersets. Although the workouts required me to keep my core tight, it didn't put strain on my lower back as kettlebells would have. Supersets are great for keeping workouts at a high intensity (rather than resting after an exercise, you jump right into the second one). Throwing supersets into your workout every few weeks can also help break plateaus.

If you are up for a superset upper body workout, here it is:

Do 3 sets of each
  • EZ Bar curls (10 reps close grip, 10 reps wide grip) superset 15 reps of body weight dips
  • Barbell curls (10-12 reps) superset tricep rope push downs (15 reps)
  • Dumbbell hammer curls (12 reps) superset tricep kickbacks (15 reps)
  • 21's on seated curls 

Any other superset routines that you want to share?

Happy training,