IF TRAINING YOUR BICEPS after back or your triceps after chest has left your arms only mildly pumped, itÂs time to ditch those disappointing results.
Start by shifting the larger bodypart you typically train beforehand to another day, then pair your biÂs and triÂs together using supersets and tri-sets in one intense session. Exercise scientists identify the 8Â12-rep range as best for musclebuilding.
Start on the lower end with heavier weights when youÂre fresh, progress to lighter weights for sets of 10 reps on the second pair of exercises, then finish up with 12-rep sets. We also make the switch between exercises easy; youÂll use the same equipment for each move within the superset or tri-set.
For more experienced lifters, we suggest a number of techniques to amp up the intensity such as drop sets, negatives and self-spotting forced reps. If results like that donÂt get you pumped for your next training session, nothing will.
Here's the workout program in its entirety for you to print and take to the gym:
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