Guns! Pipes! Pythons! Want to blast both the biceps and the triceps? Here ya go! You need a flat bench, a bar, and some dumbbells. Remember that It's all about control and good form.
Lighten your weight and tighten-up your form for your muscles to react and to have incredible workouts. Aaron Marino of alpha m. demonstrates the superset (repeat 4 times):
- Start with a skull crusher on the bench. Lighten weight if you can't perform good form. Go for 12 -15 reps
- Sit up and grab dumbbells for twisting double bicep curls. With a pause at the top, go for 12 -15 reps
- When you're done, spin into tricep dips keeping body close to the bench. Shoot for 20
- Sit and scoot to end of bench for double hammer curls with a pause at the top. 10 -12 reps.