Superset 2: Biceps And Triceps
1. Dumbbell Preacher Curl
Better arm firming than a standing biceps curl, targeting 90 percent of the muscle.
Holding a dumbbell in each hand, sit on chair backward with arms hanging over its back, palms facing up.
Curl weights toward shoulders. Lower.
Do 10 to 12 reps, then move on to the Diamond Push-Up.
2. Diamond Push-Up
Targets: Triceps and chest
25 percent more sculpting than standard triceps moves, like overhead extensions.
Start on floor in modified push-up position, balancing on hands and knees with arms extended so that body forms a straight line from shoulders to knees; move palms close together under chest, thumbs and forefingers touching, to form a diamond shape on floor. MAKE IT HARDER: Start in full push-up position, on hands and toes.
Bend elbows to lower chest toward floor. Return to start.
Do 8 to 15 reps, then return to the Preacher Curl. Continue alternating sets until you’ve done 3 sets of each exercise.
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