Biceps and triceps supersets, in which you alternate biceps and triceps exercises without rest, work really well. A good, basic superset for arms is the barbell curl alternated with the cable triceps pressdown. Take the barbell to the cable machine, that way you eliminate any rest between sets. This really helps to maximise the blood flow into your arms. A lot of bodybuilders have built great arms doing this kind of superset.
Triceps, all three heads with emphasis on long and lateral heads.
Best In Workout:
This three-in-one move is so brutal that it is best to put it early in your routine. Follow this move with reverse-grip pressdowns to exhaust the medial head.
Sets & Reps:
Perform 3 sets with 10-15 reps.
At The Start:
Lie down on a bench with your head at the very edge and have a partner hand you a loaded barbell. If you do not have a partner, you can place the loaded bar at the edge of the bench, then lie down and grasp it.
Wrap Those Thumbs:
Hold the bar with an overhand grip, slightly inside your shoulders. Wrap your thumbs around the bar for safety. Because you are bringing the bar over the face, it is imperative that you completely wrap your thumbs around the bar. Your hands will sweat, and you do not want to drop the bar at any point during the move.
First, The Skull:
The first part of the move calls for a traditional skullcrusher, in which you bring the bar to your forehead, stopping an inch or so away from your head before pressing it back up to full-arm extension. You can also do a modified skull in which your upper arms remain at a 45 degree angle to the floor, but it is your preference. The 45 degree skull will not affect the other portions of the move.
After The Skull:
Lower the bar down toward the top of your head and all the way down to the floor. On the way down, the bar should just miss the top of your head/bench. You basically want to think about reaching the point where the floor meets the leg of the bench.
After a good stretch, keep your arms bent and pull the bar directly over your face to your lower chest. To keep the bar an inch or so above your face as you move it to your lower chest takes incredible triceps strength. From your lower pecs, press the bar straight up as you would during a close-grip bench press. Squeeze the triceps hard and go right into the skullcrusher and the sequence continues. All three moves constitute a single rep.
1) Perform an equal number of exercises with the same relative intensity between opposing muscle groups (eg, back and chest, hamstrings and quads, biceps and triceps). If you already have a deficit, try to do more sets on the weaker/disregarded bodyaprt until you have achieved better balance. Then train bodyparts equally.
2) To bring your training into balance, focus on isolation (single-joint) exercises while also modifying the compound movements that target the various muscle groups. For example some exercises, such as the squat and leg press, are generally regarded as quadriceps moves, even though they absolutely involve the hamstrings and glutes. However, by altering foot placement (wider, higher on platforms etc.) you can shift the emphasis to the less involved hamstrings.
3) If you have an existing deficit between opposing muscle groups, spend some extra time stretching the stronger muscle group and strengthening the weaker one.
4) If you find a specific bodypart to be particularly stubborn at responding to an adequate training stimulus, consider adding an extra day (or two) specifically dedicated to working the stubborn bodypart until it catches on.
Partials, where you work through only a portion of a particular movement, are very valuable to bodybuilders because they help you overcome weaknesses on certain exercises. If you are benching, for example, and you are unable to do a complete rep with a heavy load, this inability may be due to weaker triceps. Most athletes have trouble with the bench between the halfway point and lockout at the top of the rep, and training in a power rack or Smith machine lets you start at that sticking point without having to worry about the bar falling on your chest. You can therefore make the toughest part of the movement much easier by training to overcome it without risking injury.
Here is a list of the bodyparts and the first (isolation move) and second exercise (compound move).
Legs – Leg extension and Squat
Lying Leg Curl and Leg Press
Back – Decline Pullover and Close-grip Pulldown
Shoulders – Cable Lateral Raise and Overhead Press
Triceps – Pressdown and Bench Dip
Chest – Cable Crossover and Decline Bench Press
Biceps – Dumbbell Curl and Chin-up (underhand grip)
The biceps is generally not thought to have a compound exercise, although the chin-up is as close to being a multi-joint movement for the biceps as possible.