Gabe & Priscilla smash a super set biceps and triceps workout in Las Vegas!
While in town to watch Brand Ambassador David Larson compete in the INBA/PNBA Natural Olympia, the Tufts smashed a high volume super set biceps and triceps workout. It’s got three super sets for both biceps and triceps, as well as one nasty burnout finisher for biceps. Full workout below the video!
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Biceps and Triceps Super Set Exercise #1: Triceps pushdowns and cable curls
Grab a straight bar for both the triceps push downs and the biceps curls. Use a medium grip for both of these exercises. We’re soft-locking everything but still contracting at the peak of the range of motion as much as possible. Get a good squeeze on the curls so that the biceps burn and almost knot up before beginning the negative movement.
| Set | Super set | Reps | Rest |
| 1 – warm up | Yes | 20/20 | None between exercises. 90 sec between super sets. |
| 2 | Yes | 20/20 | None between exercises. 90 sec between super sets. |
| 3 | Yes | 16-18/16-18 | None between exercises. 90 sec between super sets. |
| 4 | Yes | 12-14/12-14 | None between exercises. 90 sec between super sets. |
| 5 | Yes | 10-12/10-12 | 2 minutes |
Biceps and Triceps Super Set Exercise #2: Skull crushers and standing close-grip curls
We used an EZ bar for both of these and a medium grip for the triceps skull crushers. Here, extend the bar beyond your head, rather than directly “crushing your skull.” This will recruit the long head of the triceps more. Soft lock at the top again and squeeze/contract the triceps. When you’ve completed the reps, start the super set by sitting up, stripping any weight you need to, and then immediately doing close grip curls. Don’t allow your hands to touch your legs or hips. This will keep tension on the biceps and help create an incredible pump.
| Set | Super set | Reps | Rest |
| 1 | Yes | 20/20 | None between exercises. 90 sec between super sets. |
| 2 | Yes | 16-18/16-18 | None between exercises. 90 sec between super sets. |
| 3 | Yes | 12-14/12-14 | None between exercises. 90 sec between super sets. |
| 4 | Yes | 8-12/8-12 | 2 minutes |
Biceps and Triceps Super Set Exercise #3: Overhead rope extensions and cable concentration curls
On this biceps and triceps super set, we are going to start with the standing rope extensions. Split the rope for as many reps as possible. When you start to fatigue and fail, then bring your hands together for a close grip extension and finish the set in that position. For the concentration curls, try to leave your upper arm locked in place, a few degrees from parallel to the floor. Try not to pull your elbow forward as we want to focus on working the long head of the biceps. Watch the video above and pay attention to the form that Gabe is using.
| Set | Super set | Reps | Rest |
| 1 | Yes | 20/20 | None between exercises. 90 sec between super sets. |
| 2 | Yes | 16-18/16-18 | None between exercises. 90 sec between super sets. |
| 3 | Yes | 12-14/12-14 | None between exercises. 90 sec between super sets. |
| 4 | Yes | 8-12/8-12 | 2 minutes |
Biceps Exercise #4: Burnout on biceps machine
Find a biceps machine similar to the one we used, or if your gym doesn’t have one, use any biceps machine. Use a slower tempo to begin and squeeze for a full second at the top of each rep. As you approach failure, you can speed up the tempo and even use some partial reps towards the end. The goal here is to force as much blood as we can into the biceps and leave with an insane pump.
| Set | Super set | Reps | Rest |
| 1 | No | 25 | 90 seconds |
| 2 | No | 25 | — |
