Workout Routines

Symmetry In Motion: Biceps and Calves Supersets

Build bigger biceps and calves with these targeted superset moves.

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To create perfect symmetry it is suggested that your biceps and calves should be the same size. It therefore makes sense to train these two muscle groups together.

The superset workout below should help you on your way to getting both your biceps and calves looking bigger and fuller.

Superset No. 1

During each rep hold for 2 seconds at the top of the movement, 3 seconds to return to the starting position, and 2 seconds to the top of the movement (2:3:2). During the biceps curls ensure that you concentrate on the negative aspect of the movement so that you make the most of using the cables, by emphasizing the negative aspect this will make the workout more difficult. As for your calves, pointing your toes inwards and outwards will ensure that you hit all areas of the calf.

  • Cable Curl - Sets 1-3 x 15 reps (60 percent below your maximum lift) 
  • Leg Press - Sets 1-3 x 25 reps (toes pointed outwards maximum lift)
  • Cable Curl - Sets 4-6 x 12 reps (40 percent below your maximum lift)
  • Leg Press - Sets 4-6 x 25 reps (toes pointed inward)
  • Cable Curl - Sets 7-8 reps x 6-8 reps (maximum lift)
  • Leg Press - Sets 7-8 x 25 reps (toes shoulder width apart facing forward)

 



Superset No. 2 

Use the 2:3:2 ratio with dumbbell bicep curls and smith machine calf raises. Stand on a platform while executing your calf raises. 

  • Dumbbell Biceps Curls - 2 sets x 6 reps (sets maximum lift)
  • Smith Machine Calf Raises - 2 sets x 30 reps (60 percent below maximum lift)
  • Dumbbell Biceps Curls - 2 sets x sets 10 reps (40 percent below maximum lift)
  • Smith Machine Calf Raises - 2 sets x 25 reps (40 percent below maximum lift)
  • Dumbbell Biceps Curls - 2 sets x 15 reps (60 percent below maximum lift)
  • Smith Machine Calf Raises - 2 x sets 15 reps (maximum lift)

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