Preacher Curl Machine Superset with Rope Push Downs:
Start this workout with machines to allow your biceps and triceps to get warmed up before moving on to heavier free weight movements later in the workout. Setup a preacher curl machine so that it allows the bottom of your arm to rest against the pad. Complete 4 warm up sets of 10-12 repetitions, really focusing on contracting your biceps. Once completed, immediately go over to the cable machine and with a rope attachment, complete 10-12 reps of pushdowns. Be sure to keep the elbows pointed down and fixed in place. Go heavier in weight during each warm up set and do 3 working sets to failure at 10-12 reps.
Dumbbell Hammer Curls Superset with Seated Overhead Barbell Tricep Extension
The next superset will be single arm hammer curls superset with seated overhead tricep extension with an easy bar. For the hammer curls you will begin by standing up tall, with chest up and shoulders pulled back with a bicep in each hand. You will perform 10 reps with one hand at a time with wrists in a neutral posture like you are holding a hammer. You will climb up weight each set until you hit failure at 10 reps.
Next, you will immediately move over to a 90 degree bench and perform overhead barbell tricep extensions. You will keep the elbows high and allow the weight to drop behind you between the crown of your head and your neck. Explode up and control the weight back down. Complete 3-4 sets of 10 reps, going to failure on your last set.
Pro Tip 1:
Place a dumbbell vertically on the seat of a 90 degree bench. This will allow you to increase range of motion without hitting the top of the seat with the barbell for the tricep extensions.
Pro Tip 2:
Have a training partner gently pull down on the weight. This will add extra resistance and increase tension in the triceps, making the exercise more difficult.
Pushdown on Seated Hamstring Curl Superset with Standing Bicep Cable Curl:
This exercise may seem a bit unconventional but provides an excellent contraction for your triceps. Begin by setting up a mat in front of a seated hamstring curl for you to kneel on. From a kneeling position, place hands shoulder distance apart on the pad of the hamstring curl. Push the pad down, extend your arms and really focus on squeezing your triceps. Slowly return weight back up, keeping elbows tucked into your body. Perform 10-12 reps before moving on to bicep curl.
Next you will need to set up a cable crossover machine with two D-handles on the highest setting. Stand in the center of the machine with a handle in each hand with arms outstretched (simulating a front double bicep pose). Curl the weight in bringing your hands towards your head. Perform 10-12 reps.
Complete 3-4 sets of this superset, reaching failure on the last set.