Hook me up with a bi/tri superset

[whitetail]

Heading to the gym bros. Need arm destroying bi tri superset routine.
Let's hear it!

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[whitetail]

Re: Hook me up with a bi/tri superset

Straight sets are not cutting it. Might throw some 21's in there, rest pause or drops tonight.

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[guns01]

Re: Hook me up with a bi/tri superset

how bout this for nasty wt? probably to late now:

TRICEP TRI SET

vbar cable press downs x15ts
reverse grip cable press downs x8ts
bench or machine dips x failure
do 4 rounds of these after the warmups are done and try to pyramid the weight up each set

BICEP TRI SET
standing db curls x8 with a 3 sec negative
standing db hammer curls x15 with a hold at the mid point for a 2 count
db preachers or machine curls x8
do 4 rounds of these bad boys after warmups as well. same pyramid as the triceps

[Skeletor]

Re: Hook me up with a bi/tri superset

With no rest in between...
Grab a set of Dumbbells you can do 10 reps curling. Then do...
10 sets of 10 of...
Hammer curls
Close grip push ups using the Dumbbells
Rest 5 minutes
Then...again...no rest between sets...
10 sets of 10 of...
Barbell curls
Dips

[jolter604]

Re: Hook me up with a bi/tri superset

With no rest in between...
Grab a set of Dumbbells you can do 10 reps curling. Then do...
10 sets of 10 of...
Hammer curls
Close grip push ups using the Dumbbells
Rest 5 minutes
Then...again...no rest between sets...
10 sets of 10 of...
Barbell curls
Dips

That's how I roll !!!
Gets them burning

[whitetail]

Re: Hook me up with a bi/tri superset

how bout this for nasty wt? probably to late now:

TRICEP TRI SET

vbar cable press downs x15ts
reverse grip cable press downs x8ts
bench or machine dips x failure
do 4 rounds of these after the warmups are done and try to pyramid the weight up each set

BICEP TRI SET
standing db curls x8 with a 3 sec negative
standing db hammer curls x15 with a hold at the mid point for a 2 count
db preachers or machine curls x8
do 4 rounds of these bad boys after warmups as well. same pyramid as the triceps

Wasn't too late guns holy moly. Not sure I did it right because there was no time for questions. Either way the pump was unreal.
So I was suppose to do all 3 triceps excersices right in a row, right? Then repeat 4x. Thats what I did. Only rest was when my partner was going.
What's ts stand for? To start? It was tough increasing the weight each set cause of the fatigue or maybe I started too high on weight.
Bi's felt great too. I usually do alternating 2 body parts on a superset. Not onslaughting 1 body part from 3 angles.
After the 1st warm up run through of the exercises my arms were super tight arms looked totally different than usual.

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[whitetail]

Re: Hook me up with a bi/tri superset

You can see the sets on the heart rate chart and how I escalated the intensity. Doesn't show the warmup for tris, turned it on for the 4 triceps trisets, then a bi warm up then the 4 Bi tri sets.



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[jolter604]

Re: Hook me up with a bi/tri superset

For trip CEP's I did over the head cables 10-15 reps decline skull crushers 8-10 reps then do dip machine 10 reps to failure then go cry
Hahahahaha

[jolter604]

Re: Hook me up with a bi/tri superset

For bi CEP's l like to do incline dumbelss then some preacher curls end that with some off the knee for peek
Then continue to go cry and do it again

[guns01]

Re: Hook me up with a bi/tri superset

Wasn't too late guns holy moly. Not sure I did it right because there was no time for questions. Either way the pump was unreal.
So I was suppose to do all 3 triceps excersices right in a row, right? Then repeat 4x. Thats what I did. Only rest was when my partner was going.
What's ts stand for? To start? It was tough increasing the weight each set cause of the fatigue or maybe I started too high on weight.
Bi's felt great too. I usually do alternating 2 body parts on a superset. Not onslaughting 1 body part from 3 angles.
After the 1st warm up run through of the exercises my arms were super tight arms looked totally different than usual.

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yeah man, you did it correctly. three movements back to back to back are a ts or tri set. your rest pattern was also correct. it is normally 45-60 sec or as long as it takes your partner to go unless they are dicking around being a sissy. this is one of the many different ones that i use and like you found out they get brutal super super fast. another good one i like is doing ascending into descending back to back. so say you start with standing db bi curls. you start at 5 pounds and do 10 reps then go up 5lbs each set with no rest. you do this until you cant get 10 any more. once you hit that point you take 10 breaths and drop 5 pounds and go back down again. i do 3 or 4 rounds of these and sometimes do it on 3-4 movements for both bi and ti. you can do them on damn near anything with fixed bb and dbs. it is super quick but the pump is insane. it also works very well on leg extensions leg curls leg presses and fixed rowing movements. it really jacks the legs up haha

[whitetail]

Re: Hook me up with a bi/tri superset

yeah man, you did it correctly. three movements back to back to back are a ts or tri set. your rest pattern was also correct. it is normally 45-60 sec or as long as it takes your partner to go unless they are dicking around being a sissy. this is one of the many different ones that i use and like you found out they get brutal super super fast. another good one i like is doing ascending into descending back to back. so say you start with standing db bi curls. you start at 5 pounds and do 10 reps then go up 5lbs each set with no rest. you do this until you cant get 10 any more. once you hit that point you take 10 breaths and drop 5 pounds and go back down again. i do 3 or 4 rounds of these and sometimes do it on 3-4 movements for both bi and ti. you can do them on damn near anything with fixed bb and dbs. it is super quick but the pump is insane. it also works very well on leg extensions leg curls leg presses and fixed rowing movements. it really jacks the legs up haha

Ha, ts is tri set, makes sense lol..
That was awesome man. Interested to see how I feel in the coming days. Running the rack up and down is brutal I haven't done that in a real long time.
I am doing cardio and in a cal deficit so putting on size right now ain't gonna happen. At least with routines like this I can condition and get some details to pop as I get leaner.
Thanks, I need you to write me a routine. My recovery is feeling good right now but not sure how long you can do sessions like this before it's overdoing it.
Cool of I shoot you a pm and we can work some out? I'm sure you could whip something up in 2 sec.


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[guns01]

Re: Hook me up with a bi/tri superset

absolutely

[whitetail]

Re: Hook me up with a bi/tri superset

absolutely

Sweet man, sending you a pm in 10min

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