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Build Muscle

Get Your Arms to GROW | Kickass Bicep & Tricep Superset

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In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro presents one of Alpha's favorite bicep and tricep workouts. You have to work your tricep to see bicep gains, because triceps make up 2/3 the size of your arms! Also, a superset strings several exercises before taking a rest. Now, go along with Alpha to the gym:

Superset One

  • tricep pushdowns with rope: 10 slow with 2 second pause, 10 fast.
  • rotating dumbbell bicep curls: 10 slow with pause, 10 fast
  • tricep pushups: 12-20 reps
  • hammer curls: 10 slow with 5 fast

Superset Two

  • barbell curls: 10 slow, 5 fast
  • skull crushers: 12-20 reps
  • tricep dips: 10-20 reps

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