FULL BODY
3 Working Sets x 10-12 Reps of Each Exercise
For example, 1 Set of 10-12 Cable Tricep Push Downs directly into 1 Set of 10-12 Cable Bicep Curls with no rest between. This is 1 Super Set. Then rest and repeat for a total of 3 Super Sets.
Feel the contraction, push hard and burnout the arms.
How To:
Cable Bicep Curl
Setup:
Attach straight or EZ bar to low cable.
Stand tall, elbows pinned to sides.
Movement:
Curl bar toward chest without swinging.
Squeeze biceps, then lower slowly.
Superset directly into: Cable Tricep Pushdown
Setup:
Use rope or straight bar on a high cable.
Elbows tucked close to your ribs.
Movement:
Press handle downward until arms are straight.
Squeeze triceps at the bottom.
Control the return to start.