Arm training for the summer

Athletes or Crossfitters who train functionally may also be happy about slightly wider arms in the summer months. Today a little superset training, for the feel-good factor on vacation or at the swimming pool.

Superset means you do one exercise immediately followed by a second exercise. The agonist followed by the antagonist, for example. After the second exercise there is a break, then you do the first exercise again and begin the second round of the superset. Ok, enough technical nonsense, get to work!!!

1. Superset triceps rope and standing SZ curls

• Perform triceps rope 3x 12-15 repetitions slowly, keeping the contraction short

• SZ curls standing 3x 12-15 repetitions, perform negative movement slowly

• 90 seconds rest between sets

2. Superset Close bench press and tight chinups

• Close bench press 3 x 8-10 reps

• Tight Chinups (underhand pull-ups) 3 x as many as possible

• 90 seconds rest between sets

3. Superset French Press and Hammer Curls

• French Press 3x 10-12 slowly, moderate weight

• Hammer Curls 8-10 moderate weight, do not tear

Have fun training and buying new shirts (tank tops) 😉

Hendrik