Supercharge Your Arm Day 💪🏻
The greatest superset in arm exercise history pairs the Preacher Curl and the Tricep Overhead Extension, creating a combination that targets both the biceps and triceps for maximum muscle growth.
The Preacher Curl...
Isolates the biceps, providing a deep contraction and emphasizing the peak of the muscle, while minimizing the involvement of the shoulders and back.
The Tricep Overhead Extension...
Focuses on the triceps, particularly the long head, by stretching and contracting the muscle through a full range of motion.
Performed together...
✔️ Ensure balanced arm development
✔️ Increase workout intensity
✔️ Promotes muscle hypertrophy by engaging both muscle groups in a continuous, high-effort sequence
At Matheny Muscle House:
We aim for 6-8 total sets in a week for the biceps, as well as the triceps.
- GHD Preacher Curl: 4 sets x 12 reps, controlling the eccentric phase on the way down
- EZ Bar Tricep Overhead Extensions: 4 sets x 8 reps, controlling the eccentric phase on the way down
- Keep rest limited to a sip of water or under 30 seconds. Your biceps get to rest while the triceps work and vice versa.
