The speaker, from MuscleTech and Bodybuilding.com, presents a unique arm workout combining biceps and triceps exercises. The workout is divided into five supersets, each consisting of two exercises.
1. **Barbell Bicep Curls with Rope Pushdowns**:
- Start with four sets of 12-15 reps for each exercise.
- For the curls, ensure a straight back and full range of motion.
- For the pushdowns, maintain control and slow speed.
2. **Easy Bar Preacher Curls with Cable Overhead Extensions**:
- Perform four sets of ten reps for each exercise.
- For the preacher curls, ensure a full stretch at the bottom and top.
3. **Incline Bench Dumbbell Curls with Easy Bar Skull Crushers**:
- Lower the bench to about 45 degrees for the incline bench dumbbell curls.
- Perform four sets of around 12 reps.
4. **Dumbbell Hammer Curls with Dumbbell Overhead Extensions**:
- Perform four sets of 12-10-10 reps for each exercise.
- For the overhead extensions, keep the bench flat for a focused stretch.
5. **High Cable Curls with Tricep Extensions**:
- Implement blood flow restrictions with tight bands around the wrists.
- Perform four sets of 15 reps for each exercise.
The workout concludes with a giant set of three sets of 12 reps each on exercises like easy bar overhang curls, dumbbell kickbacks, and close grip push-ups. The final set is a drop set, where the weight is dropped by 20% at the end of the set. The workout is designed to be done every two weeks.
Here are the key facts extracted from the text:
1. The workout is a super set between biceps and triceps.
2. The workout starts with heavy lifting on biceps and lighter lifting on triceps.
3. Towards the end of the workout, the lifting becomes heavier on triceps and lighter on biceps.
4. The first superset consists of barbell bicep curls and rope push downs.
5. The second superset consists of easy bar preacher curls and cable overhead extensions.
6. The third superset consists of incline bench dumbbell curls and easy bar skull crushers.
7. The fourth superset consists of dumbbell hammer curls and dumbbell overhead extensions.
8. The fifth superset incorporates blood flow restrictions and consists of high cable curls and tricep extensions.
9. The workout finishes with a giant set consisting of easy bar overhang curls, dumbbell kickbacks, and close grip push-ups.
10. The workout is designed to be done every two weeks, alternating with a workout that does not supersets biceps and triceps.
11. The correct form for barbell curls involves keeping the back straight and squeezing throughout the range of motion.
12. The correct form for rope push downs involves going slow and controlled.
13. The correct form for preacher curls involves going all the way down and getting a full stretch, then going up and pausing for a second.
14. The correct form for cable overhead extensions involves going for 15 reps and then holding the stretch for 30 seconds.
15. The correct form for skull crushers involves not locking out at the top and keeping tension in the triceps.
16. The correct form for hammer curls involves doing both arms at the same time and alternating if failure is reached before 10 reps.
17. The correct form for overhead extensions involves not locking out at the top and going back, stretching, and then going up.
18. Blood flow restrictions involve using bands to constrict blood flow to the muscles.
19. The correct form for close grip push-ups involves not locking out at the top and keeping the elbows tucked to the side to engage the triceps.