Favorite arms superset! Tricep Ladder and Barbell Curl:
- Set smith machine bar at the seventh (from bottom) notch. Do 15 close grip tricep pushups.
- Immediately after do 12 curls (I’m using 40 lbs in this gif, but I usually use 30).
- Rest for a little, then lower bar down one notch and repeat.
You do the same reps each set for the pushups, but for the curls it goes 12-10-10-8.