SUPER 7's - FreeTrainers.com Forums

Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

Join group

SUPER 7's

BIGKATT Posts: 82 Joined: 2006/12/19	2007/01/12, 02:25 PM Have you ever heard of Super 7's? Here's how we do them for the bicep with EZ Bar curls... Begin with a weight that isn't real heavy...for me, between 30-50lbs is sufficient, but you can adjust the weight according to your abilities. For the sake of safety if I were you I'd start with like 30 lbs and if that set is too easy add more...Do all of the steps without putting the weights down So...you have your 30lbs on the EZCurl bar ... 1. Stand as you normally do, feet approx shoulder width apart, and curl the weight 7 times all the way up and all the way down 7 times. 2. Then, starting at the bottom with your hands by your legs ,curl the weight 7 times HALF way up, that is, with your arms parallel to the ground and only elbow high at the end position 7 times. 3. Then, curl the weight 7 times HALF way down, that is with your arms once again parallel with the ground, but with the starting position being with your arms all the way up at the chest. 4. Then, IF you have a workout partner, have him stand in front of you and grab the bar with both hands and provide slight resistance as you curl the bar 7 times. If no partner, just go to step 5 5. Then curl the weight 7 more times and that is Super 7's If you already know about these, I apologize for wasting your time, but if you haven't ever done them, get ready for a new way to hit the biceps periodically Happy Lifting!!! -------------- Either You Worked Out Today or You Didn\'t

KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/12, 02:32 PM I think thy call those 21's on here.... -------------- \\"you cant fence that in.....its like holdin back the wind\\"
ATIGER Posts: 992 Joined: 2003/02/26	2007/01/12, 02:49 PM Look at KC... knowing the terms
yadmit Posts: 4,670 Joined: 2003/10/05	2007/01/12, 02:52 PM Yup.. 21's.... love 'em.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/12, 02:53 PM Thats right tiger...I kick a$$....'bout time you noticed!!!! I told you guys...I'm not as dingy as you think.:big_smile: -------------- \\"you cant fence that in.....its like holdin back the wind\\"
ATIGER Posts: 992 Joined: 2003/02/26	2007/01/12, 02:55 PM We knew that it was all an act :big_smile:
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/12, 02:55 PM :love: -------------- \\"you cant fence that in.....its like holdin back the wind\\"
ATIGER Posts: 992 Joined: 2003/02/26	2007/01/12, 02:57 PM You can stop now :laugh:
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/12, 03:04 PM wheres the "flippin the bird to tiger" icon on here????? oops...supposed to be behavin'... workin on that.... -------------- \\"you cant fence that in.....its like holdin back the wind\\"
BIGKATT Posts: 82 Joined: 2006/12/19	2007/01/12, 03:40 PM :) 21's...cool, but these you lift the weights 35 times...so 21's wouldn't be fitting...lol Cool cool...maybe some haven't heard of them and will use them :)
	2007/01/12, 03:49 PM BigK - you will have to forgive some of the members their math is not what it should be. 7+7+7+7+7 = 35 - Atiger havn't we already been through a math lesson. :laugh: -------------- Courage is resistance to fear; mastery of fear - not absence of fear. Mark Twain
BIGKATT Posts: 82 Joined: 2006/12/19	2007/01/12, 03:55 PM LOL it's all good. There is probably 20 variations of these out there... I love them about once a week. They break up the monotony of the usual biceps exercises and tend to give me responses when other exercises don't seem to be making the muscle respond. I laugh at some of my "strong" friends who do super7s for the first time. They bring the truth out in ya real quick.,...lol