The fitness enthusiasts are concerned about the size of biceps and triceps. The bigger biceps and triceps increase the personality of an individual. Most of the fitness enthusiasts work hard to develop the perfect size of biceps and triceps. Both muscles are the major part of the arm. The massive biceps and triceps are built by practising heavy compound exercises, technique and a full range of movements. If you want to build massive biceps and triceps, then superset is a great option. The supersets create the biological and hormonal environment necessary for muscle building. Apart from the exercise, an adequate amount of rest and the nutritious food is necessary to develop massive muscles. (Also read: Why Women Should Practice Deadlift)
Here are the superset exercise to build massive biceps and triceps.
- Close Grip Bench Press: 3 sets of 5-6 reps– superset with
- Close Grip Chin-ups: 3 sets of 5-6 reps
- Triceps Dips: 3 sets of 10 reps– superset with
- EZ Barbell Curl: 3 sets of 10 reps
- Dumbbell Triceps Extension: 3 sets of 12-15 reps– superset with
- Seated Dumbbell Curls: 3 sets of 12-15 reps
Close Grip Bench Press
This is the best exercise to develop the strength of the triceps muscles. This exercise allows using heavyweights. For better results increase the weight on every set. Moreover, push 5-6 times failure in the last set and take only rest of 30 seconds. (Also read: Build strong core and lower body with the help of reverse plank)
Close Grip Chin-ups
The close grip chin-ups are effective back exercise. The close grip chin-ups also work on the biceps. While practising close grip chin-ups focus on pulling your arms instead of back.
This is also an effective exercise for strengthening triceps muscles. Practising this exercise with a narrow grip and let your shoulder drop below your elbows on your way down. If you are facing trouble to practice dips then you can also use dips machine.
EZ Barbell Curl
The EZ barbell EZ Barbell Curl is better than because it keeps your wrist and elbow in natural position. For better results increase the weigh on every set. Moreover, allow you to do 10 reps without failure.
Dumbbell Triceps Extension
This is one of the best exercises to finish the workout. It is very effective for the growth of triceps. Make sure, as it is almost the last exercise so keep weight low to keep blood flowing in the triceps.
Seated Dumbbell Curls
This is very effective exercise to pump the biceps muscles. For better results keep the weights low and practice 3 sets of 10-12 reps. (Also read: How can you load more weight during bench press exercise)