Looking for great arms? Try this spectacular superset workout for biceps and triceps. Here are the exercises and the order. Do four sets of each, while increasing your weight at 10 lb. increments each set. Take every set to failure, and start with a light warmup set separate from the main four sets of each. For the first set of each, use about 50% of your max for that exercise- this is usually a weight that allows you to get roughly 12-15 reps until the point of failure, with good form.
Superset every 2 with no more than 2 minutes in between and no less than 45 seconds. (For example, do #'s 1 & 2 together, 3 & 4 together, 5 & 6 together, and so on.)
1. Straightbar Bicep Curls
2. Overhead Extensions
3. Standing Alternating Dumbell Curls
4. Close Grip Press on Smith Machine
5. Seated Simultaneous Hammer Curls
6. French Press 21's
7. Incline Curls Simultaneous
9. Cable Curl 21's
10. Rope Extensions with 3 second squeeze at contraction
For a personal individualized workout routine for any muscle group and any one of your fitness goals that comes with a diet guide, and detailed exercises, and how to do them, as well as a 30 day workout calendar to follow with a detailed cardio plan, go to www.gregmickles.com/58.html . All programs are 30 days, and change once you complete the first 30 days.