Biceps & Triceps – Arm Superset Workout

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Biceps & Triceps Superset Workout!

Yes... Strong is SEXY!!! And nowadays, girl want to be fit, not skinny. To give you nice looking tone arms, I've put together some of my favorite arms exercises! I'll target biceps for nice and defined lines and triceps because this is a really common trouble zone for women. I like to call this fat the "bye bye fat". But we don't want that so lets tone these sexy triceps! The superset technique makes the workout faster and effective as I will describe bellow. Since not all of you have access to the gym, there is some instructions for you to adapt this "Superset" workout for a home workout or as a gym workout. If you like this workout, make sure you join our free March Fitness Challenge .

Printable Workout

(print this image or save it on your phone)

strong-is-sexy-biceps-triceps-superset-workout

How To Do A Superset

A superset is performed when two exercises are performed in a row without stopping. In this case, you will be alternating between biceps (exercise A) and triceps (exercise B) giving each body part a little rest between the sets but you'll still constantly being moving.

Biceps & Triceps Superset Guidelines

  • Warm-Up with 5 to 20 minutes of your favorite cardio (spinning, running, jumping jacks, jump rope...).
  • This is a superset workout, meaning you only take breaks between supersets.
  • For superset #1 you will perform a set of exercise a, and switch to exercise b without a break. You will do a total of 3 sets of each exercise alternating between a and b without taking any pause.
  • Take a 2 minute break before switching to super set #2 until you’ve completed all the supersets.

Workout Breakdown

Warm Up

5-20 minutes of any cardio

(I did the rowing machine)

Biceps & Triceps

Superset #1 (3 Sets)

1.A) Hammer Curls (10 to 15 reps)

(you can do these at the gym or at home with a pair of dumbbells)

1.B) Standing Overhead Dumbbell Triceps Extension (10 to 15 Reps)

(you can do these at the gym or at home with a pair of dumbbells)

Superset #2 (3 Sets)

2.A) Concentration Curls (10 to 15 reps)

(you can do these at the gym or at home on a chair with a pair of dumbbells)

2.B) Seated Tricep Press (10 to 15 reps)

(you can do these at the gym or at home on a chair with a pair of dumbbells)

Superset #3 (3 Sets)

3.A) Overhead Cable Curl (10 to 15 reps)

(you can do these at the gym or at home on a chair with a pair of dumbbells)

3.B) Rope Tricep Pushdown (10 to 15 reps)

(you can do these at the gym or at home on a chair with a pair of dumbbells)

 

This workout is part of the March 2014 Fitness Challenge

Also, check out our other home workouts and gym workouts.

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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