M.E TRAINING
JACO’S SUPERSET COMBOS
TRICEP PUSHDOWNS &
BARBELL CURLS WITH
EZ BAR SUPERSET HAMMER &
CONCENTRATION
CURLS SUPERSET DIPS & EZ BAR
BARBELL CURLS
SUPERSET
EXECUTION: Attach a rope to a high
pulley machine. Grab the rope. Keep your
elbow in while extending your arm down
from chest level. Pause for a count, then
return to the starting position. When finished
grab an EZ bar and perform barbell curls to
turn up the intensity. EXECUTION: Hold two dumbbells with
your palms facing your torso. Raise one
dumbbell until the forearm is vertical
and your thumb faces your shoulder
to perform one rep of a hammer curl.
Lower the dumbbell and repeat the same
movement with the other arm.
Immediately after the hammer
curl set is completed perform a set of
concentration curls. Holding a dumbbell
in one hand, bend over with your elbow
slightly touching the inside of your thigh.
Extend your arm down then curl the
dumbbell towards your shoulder. Slowly
return to the initial position. EXECUTION: Hang between two flat
workout benches and lower your body by
bending your arms, until you feel a slight
stretch in your triceps. Extend your arms to
raise your body back up. Alternatively you
can place your feet on a bench while you
place your hands on another bench. Lower
your body by bending your arms. Your legs
must be straight and positioned on the other
bench. Extend your arms to raise your body
back up and repeat.
JACO’S TIP: Try to keep your back straight and
abs tight while you do hammer curls. If you move
your body you are not doing it correctly. Go a little
lighter on the concentration curls to make it more
effective. Don’t just curl – focus on squeezing the
bicep at the top of the movement.
JACO’S TIP: I like to superset these two exercises
because they help to build muscle fast. If you do
them correctly you will make big gains. Dips are also
a great bodyweight exercise that isolates the triceps.
To make the dips harder between the benches your
workout partner can put a weight on your lap.
JACO’S TIP: Keep your elbow in and use your tricep
and not your bodyweight to complete the movement.
This exercise is great for all three heads of the
muscle (the lateral, long and medial). When you have
completed the pushdowns immediately move to curls.
Don’t use momentum on the barbell curls.
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Muscle Evolution