Today's workout was a little different than usual with fewer super-sets and a slightly off-balance ratio of bi's to tri's. I did more sets for my biceps, but I destroyed my triceps like few do. From beginning to end here it is:
6 super-sets of barbell curls and rope pushdowns
4 sets of concentration curls
3 super-sets of seated overhead triceps extensions and hammer curls
2 sets of 1-arm dumbbell spider curls
5 sets of reverse grip 1-arm pushdowns
1 set of cambered bar curls
...So 16 sets biceps and 14 for triceps. Typically I recommend more for the triceps if not balanced, because the triceps is 2/3 of the arm. But, my tri's were so pumped it was ridiculous.
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