2 Rock-Pounding Same Muscle Bicep Superset Workout Routines

My wife and I stumbled on the new show by the Rock (Dwayne Johnson) called the Hero.

It’s a reality competition show following on the heels of the insane long-terms success of Survivor.  While I prefer Survivor (yes I still watch Survivor), I’m enjoying the Rock’s new show.  It’s filled with tough challenges with an added twist of temptation where succumbing to temptation hurts other players and in some cases costs them money.

Where I’m going with this TV talk is the Rock’s arms.  When the Rock shows up on screen, the first thing I notice about him are his biceps.  They’re massive and ripped.  His arms are his best-developed muscles.  They’re larger than the massive python snake featured in a recent episode (although they can’t possibly be as strong).

While the following bicep superset workout isn’t from the Rock, it’s a killer workout that can knock your biceps dead and grow them in the aftermath of the insanity.  What I’m going to present is a same-muscle bicep superset workout routine.  In fact, I set out 2 of these workouts for you below.

Getting a great bicep burn isn’t that hard.  9 to 12 sets will do it incorporating 2 to 4 exercises.  However, doing same-set supersets can cut your workout time down while not forsaking any intensity and number of reps.

2 Rock-Pounding Same Muscle Bicep Supersets

large bicepWorkout #1

Superset #1

  • BB Curls (wide grip): 12 reps / 10 / 10 / 8
  • Cable Preacher Curls:  12 reps / 10 / 10 / 8

Superset #2

  • Alternativing DB Curls:  12 reps / 10 / 10 / 8
  • Seated Incline DB Curls (palms out)*:   12 reps / 10 / 10 / 8

Superset #3 (Optional)

  • EZ Bar Curls:  12 reps / 10 / 10 / 8
  • Hammer DB Curls:  12 reps / 10 / 10 / 8

Workout #2

This is a totally separate workout.  Don’t do it with Workout #1.

Superset #1

  • BB Curls (shoulder-width grip): 12 reps / 10 / 10 / 8
  • Seated Incline DB Curls (palms out)*:  12 reps / 10 / 10 / 8

Superset #2

  • Standing Cable Bar Curls:  12 reps / 10 / 10 / 8
  • Cable Preacher Curls:   12 reps / 10 / 10 / 8

Superset #3 (Optional)

  • Forward Leaning BB Curls**:  12 reps / 10 / 10 / 8
  • Hammer DB Curls:  12 reps / 10 / 10 / 8

* If you have a preacher curl bench that rises high enough to lean against (back to the front sloping side), try this.  I discovered this not too long ago and the intensity on my biceps was incredible … for some reason I had a better burn than when I sit on an incline bench.

** My preferred method is to lie stomach down on a slightly declined incline bench and hang the barbell behind the bench.  This exercise forces strict form from a different angle than standing curls and incline seated curls.

Instructions:

  • Take no break between exercises within the same superset (that’s the point of supersets).
  • Take 30 to 90 seconds rest in between the supersets.  The duration you take is up to you.  I generally, when doing same-set supersets, take 60 seconds rest.
  • For added intensity, do a drop set for the second exercise’s last set for each superset.

Why cable curls?

I love cable exercises.  You’ll see that in most of my workouts, I include cable exercises.  The reason for this is simple.  Cables retain tension from start to finish resulting in a great work out.