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Arms Supersets

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Arms Supersets
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Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well.



In this Ausbb Workout Routine we will be focusing on doing on doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Compound superset. are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other.








[highlight]Biceps

[/highlight]



[highlight]1) Standing Dumbbell Curl (straight into Chin Up)[/highlight]





  1. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp dumbbels in each hand with an underhand (palms up) grip as wide as your comfortably can.
  3. Extend your arms fully against your thighs.
  4. Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest.
  5. Pause for moment and then return to the starting position.

[ame="http://www.youtube.com/watch?v=Ykwi8QTGXv8"]Standing Dumbbell Supinated Biceps Curl - YouTube[/ame]





[highlight]1) Chin Up[/highlight]

  1. Chin ups are a great exercise to hit the back and biceps. The underhand grip means the biceps are involved much more than in during a pull up. Grip a chin up bar using an underhand grip with your hands about 6-10 inches apart.
  2. Lower your body down so that you're hanging from the bar. This is the starting position.
  3. Slowly pull yourself up until your chin is above the bar, and then lower right back down to the starting position.
  4. Repeat for desired reps.



[ame="http://www.youtube.com/watch?v=b-ztMQpj8yc"]How To Do a Chin-Up - YouTube[/ame]







[highlight]2) Standing Cable Curl (straight inot Standing Cable Rope Hammer Curl)[/highlight]




  1. First, grab a straight bar attachment from a low set cable tower. Utilize an underhand grip with your arms to the side of the body, with your elbows tight to your sides.
  2. Begin the exercise by bending at the elbow bringing the bar toward your shoulders in an arc-like path. This will cause the biceps to contract.
  3. Once the straight bar is a couple of inches away from your shoulder return the weight to the starting position by extending your elbows.

[ame="http://www.youtube.com/watch?v=gWACG-bhPpE"]Standing Cable Curl.wmv - YouTube[/ame]





[highlight]2) Standing Cable Rope Hammer Curl[/highlight]

  1. Stand with your feet shoulder width apart in front of the machine, toes facing the machine. Grab the rope attachment with both hands, arms hanging down in front of you, palms facing each other.
  2. Exhaling, curl your hands towards your shoulders, pulling on the rope. Keep your elbows close to your sides and your wrists locked in the same position the entire time.
  3. Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  4. Repeat this exercise until you have completed all repetitions for the set.




[ame="http://www.youtube.com/watch?v=tU-7f3cPrEw"]05 Standing cable rope curl - YouTube[/ame]





[highlight]3) Lying Cable Curl (right to Standing Cable Bicep Pulls) [/highlight]





  1. Attach a short bar to a cable pulley set on the lowest setting.
  2. Lie down on a mat or the floor with your feet touching the weight stack.
  3. Grasp the bar with and underhand grip (palms facing up).
  4. With your arms fully extended and your elbows at your sides, pull the bar in an arc to your chest.
  5. Pause for a moment contracting your biceps, and then return to the starting position.



[ame="http://www.youtube.com/watch?v=gannQwL7q0Y"]Lying Cable Curls - YouTube[/ame]







[highlight]3) Standing Cable Bicep Pulls[/highlight]




  1. Stand in the center of the two pulley apparatus and grasp the handles of each side with an underhand grip.
  2. Allow your arms to extend straight out to your sides at shoulder level, parallel to the ground.
  3. While keeping your elbows still, slowly curl your hands toward your shoulders making sure that your biceps are doing the work.
  4. Contract your biceps at the peak of the movement for a one-count and return to the start position
  5. repeat for desired number of repetitions.



[ame="http://www.youtube.com/watch?v=1kYyBKVwNf8"]2 arm standing cable bicep curl - YouTube[/ame]










Triceps






[highlight]1) Weighted Diamond Pushups (straight inot Weighted Dip on Bench) [/highlight]





  1. Get into a pushup position with your arms and body straight.
  2. Have a buddy place some weight on your back
  3. Move your hands together and make a diamond shape with your thumbs and index fingers.
  4. Lower yourself as low as possible and then straighten your arms.
  5. Repeat.







[highlight]1) Weighted Dip on Bench[/highlight]






1)Sit on inside of one of two benches placed parallel, slightly less than leg's length away.
2)place a weight on lap near hips
3)Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight.
4)Perform a dip lowering your self while in haling.
5)Lift your self back up and exhale at same time.
6)Repeat for the desired amount of reps.


[ame="http://www.youtube.com/watch?v=8Qsmbg6EF4I"]7. Triceps propadanja sa optere?enjem - Weighted triceps dip - YouTube[/ame]






[highlight]2) Seated Dumbbell Tricep Press (straight into Dumbbell Kickback) [/highlight]



  1. This exercise uses a single dumbbell held between both hands to work the triceps.
    Steps
  2. Sit on a short straight backed bench with your feet planted firmly on the floor.
  3. Drawing your abs in and grasp the dumbbell with both hands with a palms up grip and raise the weight over your head, this is your starting position.
  4. Lower the dumbbell in an arc from above your head to behind your back.
  5. Slowly return to the starting position.

[ame="http://www.youtube.com/watch?v=89qXu9Eez_4"]Seated Triceps Press 03 25 2011 - YouTube[/ame]


[highlight]2) Dumbbell Kickback[/highlight]

  1. Standing along side a flat bench, bend your left knee and place it on the bench.
  2. Place your left hand on the bench for support, keeping your back at a 45 degree angle.
  3. Hold a dumbbell in your right hand and place your right foot on the floor.
  4. Bend your right arm and raise it up to your shoulder, then with controlled motion kick it back, fully extending your arm.
  5. Switch arms and repeat.

[ame="http://www.youtube.com/watch?v=9OPlq_7E1Sc"]Tricep Exercises - Kneeling Dumbbell Kickback - YouTube[/ame]



















[highlight]3) Tricep Rope Pushdown Extension (straight into [/highlight]Overhead Triceps Rope Extension)[/highlight]






  1. Adjust the cable machine so the pulley is as high as it goes and attach the rope
  2. Grip the rope with thumbs facing up and pull down until your forearms are parallel with the floor (this is the start of the exercise)
  3. Keep your elbows tucked in, and straighten your arms. Your arms should be extended all the way.
  4. Now lower the weight back up until your forearms are parellel to the floor again.
  5. Repeat steps 2-4 for desired reps




[ame="http://www.youtube.com/watch?v=fUTqysTONTw"]Tricep Exercise- Rope Extension - YouTube[/ame]










[highlight]3) Overhead Triceps Rope Extensions[/highlight]

  1. Attach a rope to a high pulley.
  2. Face away from the pulley machine bent slightly forward with your back in a natural arch.
  3. Keeping your upper arms steady, push the rope forward in front of your face by straightening your arms.
  4. As your elbows begin to straighten, twist your forearms a little.
  5. Do not lock your elbows.

[ame="http://www.youtube.com/watch?v=pz-O8fU_IdA"]Sports University -- Overhead Cable Tricep Extension - YouTube[/ame]
 
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