{"id":5013,"date":"2011-10-07T18:15:28","date_gmt":"2011-10-07T22:15:28","guid":{"rendered":"http:\/\/leehayward.com\/blog\/?p=5013"},"modified":"2011-12-14T03:58:04","modified_gmt":"2011-12-14T07:58:04","slug":"bicep-tricep-dumbbell-super-set-workout","status":"publish","type":"post","link":"https:\/\/leehayward.com\/blog\/bicep-tricep-dumbbell-super-set-workout\/","title":{"rendered":"Bicep &#038; Tricep Dumbbell Super Set Workout"},"content":{"rendered":"<p>This Bicep Curl &amp; Tricep Extension Super Set Combo is a great way to finish off an arm workout and really pump up the guns!<\/p>\n<p>What you do is take a single dumbbell and perform a set of 1 arm dumbbell curls. Then switch sides and do a set of curls for your other arm. After the curls do a set of 1 arm over head dumbbell tricep extensions. Then switch and do a set of tricep extensions for your other arm.<\/p>\n<p>You can keep repeating this bicep and tricep super set combo in a circuit fashion because while 1 arm is working, the other arm is resting. Just keep going doing sets of 10 reps for each move and perform 3 or 4 non-stop sets like this and your arms will get pumped up like crazy!<\/p>\n<p><center><br \/>\n<strong><span style=\"color: blue;\">Just click PLAY to watch a video demo of this exercise below&#8230;<br \/>\n<\/span><\/strong><br \/>\n<object width=\"590\" height=\"330\" classid=\"clsid:d27cdb6e-ae6d-11cf-96b8-444553540000\" codebase=\"http:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\"><param name=\"allowFullScreen\" value=\"true\" \/><param name=\"allowscriptaccess\" value=\"always\" \/><param name=\"src\" value=\"http:\/\/www.youtube-nocookie.com\/v\/4ex7Aap2W8g?version=3&amp;hl=en_US&amp;rel=0\" \/><param name=\"allowfullscreen\" value=\"true\" \/><\/object><\/center><br \/>\n<strong><br \/>\nIf you&#8217;d like to get some more killer workout tips for building bigger, stronger, more muscular arms&#8230; Be sure to visit my website <a href=\"http:\/\/www.BlastYourBiceps.com\" target=\"_blank\">www.BlastYourBiceps.com<\/a> and download a copy of the <span style=\"text-decoration: underline;\">&#8220;Blast Your Biceps&#8221;<\/span> Mass Building Arm Specialization Training System!<\/strong><\/p>\n<p><a href=\"http:\/\/www.blastyourbiceps.com\" target=\"_blank\"><img decoding=\"async\" src=\"http:\/\/www.blastyourbiceps.org\/before-after-arm.jpg\" alt=\"Lee Hayward's Before &amp; After Pics\" width=\"590\" \/><\/a><br \/>\nThese pics show my personal physique transformation from using the training tips and techniques that are covered in the &#8220;Blast Your Biceps&#8221; program. <a href=\"http:\/\/www.blastyourbiceps.com\" target=\"_blank\">You can Click Here to download your copy Right Now&#8230;<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This Bicep Curl &amp; Tricep Extension Super Set Combo is a great way to finish off an arm workout and really pump up the guns! What you do is take a single dumbbell and perform a set of 1 arm dumbbell curls. Then switch sides and do a set of curls for your other arm. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,28,33,29,24],"tags":[],"class_list":["post-5013","post","type-post","status-publish","format-standard","hentry","category-arm-workouts","category-bicep-workouts","category-dumbbell-workouts","category-tricep-workouts","category-workout-exercise-videos"],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p36tGh-1iR","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/5013","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/comments?post=5013"}],"version-history":[{"count":4,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/5013\/revisions"}],"predecessor-version":[{"id":5425,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/5013\/revisions\/5425"}],"wp:attachment":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/media?parent=5013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/categories?post=5013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/tags?post=5013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}