Do you possess fairly solid back development, but lack biceps and forearm development of which to be proud? If this is the case, you may want to consider the use of back and biceps supersetting to help spurn new arm growth while keeping the back growth steady. Here is a sample workout.   Deadlifts Let’s start simple. Complete four sets of deadlifts, as you would start your workout. This is no time to get fancy. You will want to complete this heavy compound work as you normally would, nail down a solid compound movement for the back first. Aim for 8 to 12 repetitions for each set.   Barbell Rows, supersetted with barbell curls Complete a set of barbell curls using a range of 10 to 12 repetitions, then immediately drop the bar and pick up a pre-positioned barbell or EZ-curl ...

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The arms are among the most commonly trained body part in any gym. What bodybuilder doesn’t like hitting the arms? Anyone with a slight bit of muscularity will commonly be asked one of two questions. The first is often “What do ya bench?” The second will invariably be something along the line of “Can you make a muscle (flex your biceps)? With this demand for impromptu arm sessions comes a certain pressure to have a decent set of “guns”. Unfortunately, for many bodybuilders, because of their genetics, light body weight, or training focus, their arms may be a lagging body part. Let’s devise a workout plan to help reverse this trend. Let’s plan a workout day that combines biceps and triceps training. This session will always start with 5 to 10 minutes of walking ...

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The hamstrings, or the leg biceps, are the small muscle group located on the back of the thighs. Since these muscles are hidden from sight in most bodybuilding poses (at least the ones we see from the front), they are often overlooked in training. Admittedly, there are only a few exercises that directly hit them. Toss in the fact that they cannot grow very much (except in a few genetic freaks) and that they show minimal shape or definition until contest conditioning is achieved, and it becomes easy to see why they are among the least popular muscle groups to train! Beginner and intermediate bodybuilders can benefit from just 6-10 sets of leg curls (seated or lying) and the occasional stiff-legged deadlift. However, as one becomes a more advanced bodybuilder and steps on the stage against more ...

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