Arm Super Group Training Plan!

Super Group Arm Training Plan!

Super Group includes a set of two exercises, with almost no rest between the two.

This exercise method is an advanced exercise method, a high-intensity and high-efficiency super training method. It is suitable for people with a certain foundation! It can stimulate muscles super strongly!

Super Group training has many ways (confrontation super group, synergistic super group, pre-fatigue super group, and over-fatigue super group, cross-fatigue super group). Today we are going to talk about the arm's confrontation super group training

Confrontation super group: the two groups of muscles have the opposite functions and the movement trajectory is the confrontation super group. For example: triceps and biceps, chest and back, quadriceps and biceps femoris.

For example, leg curls and leg flexion and extension are confrontation super group. (Simple) One-point point means the opposite direction is the confrontation, and the muscles exerting force are just opposite to each other)

Today we will use the confrontation between the triceps and biceps to do super group training!

First group:

Barbell curl + narrow-distance barbell bench press (8-12 times * 2*4) The rest between groups is 0

Second group

The second group

Front grip pull-up + double bar Arm flexion and extension (8-12 times * 2*4) Rest between groups is 0

The third group

Dumbbell alternating curl + dumbbell arm flexion and extension (8-12 times * 2*4) Rest between groups is 0

The fourth group

Dumbbell inclined board curl + rope down (8-12 times * 2*4) Rest between groups is 0

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

Complete arm muscle training plan, allowing you to have the strongest arms

Tripe brachial muscle training method, and develop the perfect Kirin arm!

Advanced training for biceps: "21 Snap Salute" training method