Biceps
Cable Superset
Bicep Exercise & Bicep Workout
With Cables
If large, bulging biceps are what you want, then you've come to the right place.
For a great pump, finish your biceps
off with the continuous tension offered by focused cable
work. Try this great superset.
Set up a cable crossover machine
with one arm handles in the top position on both sides
and a straight-bar attached to the low position on one
side.
Set the stack with the straight-bar attached to a moderately
heavy weight. Let's use 100 lbs. as an example. Set
the other weight stack at one half that weight (in this
case 50 lbs.).
Start the set by doing the straight-bar curls at 100
lbs. I like to use a fairly close grip on these (about
6' apart). Be sure to fully contract your biceps in
the peak position, this is key.
When you reach the top position, try curling your wrists
inward towards your chin to further emphasize the contraction.
Lower the weight slowly to really work the eccentric
part of the movement. Shoot for 8-12 reps to failure.
When complete, immediately drop the weight stack by
half, in this case from 100 lbs. to 50 lbs. The other
side should already et at 50 lbs.; this is to save time
as you need to transition from one movement to the next
as quickly as possible (no break).
Grab the two upper handles as if you were going to do
cable crossovers, only have your palms pointing up towards
the ceiling.
Now, curl both arms in towards your head as if you were
striking a front double-biceps pose. Squeeze at peak
contraction and hold for a count of two. Be sure to
emphasize the negative part of the movement.
Stick with a rep range of 8-12. Take a minute, repeat
the superset once more, and feel your arms explode.
Generate optimum workouts to achieve
maximum results. Average increase in strength of 70.2%
in 30days. >>
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