Strong Bicep and Tricep Super Set Workout

Sculpt stronger arms, feel great and look sexy in a tank, strappy dress and swimsuit. This super set workout improves muscle endurance, builds muscle and will have you beach ready before summer. 

[Bonus] Learn & Burn

What is a super set?

Super set workouts use 2 exercises performed in rapid succession with no rest in between.

There are multiple variations of the super set system. The first is performing two exercises for the same muscle group back to back. The second variation, is performing two exercises back to back that involve antagonist (or opposing) muscle groups (e.g., chest and back, quads and hamstrings). Both variations improve muscle endurance and builds muscle because the volume of work with a single muscle group is high. Sculpt stronger arms, feel great and look sexy in a tank, strappy dress and swimsuit.

[Related Content]: Benefits of Upper Body Strength

EQUIPMENT NEEDED:

• mat (optional)
• timer
• dumbbells
• stability ball

REMEMBER:

• Brace your core.
• Use proper body alignment and good form.
• Reps and rest periods should be based on your fitness level.
• Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
• Gradually increase intensity based on your progress.

Don’t forget to warm up before your workout: Learn more…

It’s important to cool down after your workout: Learn more…

This Super Set workout alternates opposing muscles in each set.Do the prescribed number of reps for each exercise, choosing a weight that you can barely complete the last rep of your final set with good form.

Add this workout to your training plan 2 days a week, leaving a rest day in between.

Right click the image above to save the workout to your mobile device or download the workout to print.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. 

EXERCISE INDEX

Tricep Push-Up (1) Start in push-up position except keep your hands directly under your shoulders instead of outside your chest. Your legs should be straight behind you with feet slightly apart so you are balancing on your palms and the balls of your feet. (2) Keep your elbows pressed firmly against your torso as you slowly lower your body down into a push-up. Exhale, press back up to the starting position, and repeat. Targets: chest, shoulders, triceps, abs

Bicep Curl (1) Holding dumbbells in both hands palms facing inward, stand with your feet shoulder-width apart, knees slightly bent. (2) Rotate the palms facing outward and lift the weights toward your shoulders (flexing elbows), pause briefly at the top, reversing the motion bringing the arms down to the starting position. Targets: biceps, front deltoids, middle deltoids, triceps

Lying Down Tricep Extension (1) Holding a pair of dumbbells lie face up on a bench or the floor. (2) Hold the dumbbells over your head with straight arms, your palms facing each other and arms completely straight. (3) Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor. (4) Pause briefly, then lift the weights back to the starting position by straightening your arms. Targets: triceps

Stability Ball Preacher Curl (2) Kneed over a stability ball and rest your upper arms and elbows on it. (2) Hold the dumbbells with palms facing up, your elbows bent about 5 degrees. (3) Without moving your upper arms or elbows off the ball, curl the weights toward your shoulders. Your back should be naturally arched. Targets: biceps

Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps

Hammer Curl (1) Stand with your feet shoulder width apart and your arms at your sides. Hold a dumbbell in each hand and let them hang at arms length next to your sides. (2) Turn your arms so that your palms face inward, toward each other. (3) Exhale, and without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. (4) Pause, focusing on squeezing your biceps. (5) Inhale, then slowly lower your arms to start position completely straightening your arms down by your sides. Remember: Stand up straight, shoulders back, and use slow and controlled movements. Be careful not to swing the weights. Targets: biceps

Tricep Kickback (1) Hold a dumbbell in each hand and stand with feet shoulder width apart, knees slightly bent. (2) Bend over at the waist so your torso is almost parallel to the floor. Bend both elbows so that your upper arm is locked at your side and parallel to the floor. Your forearms should be perpendicular to the floor. (3) Keeping your upper arm still, straighten your arms behind you until the end of the dumbbell is pointing toward the floor with your palms facing in toward your body. Hold for a beat and inhale, slowly lowering your arms back to the start position. Repeat. Keep your abs tight and your back flat. Do not let your upper arm move during the entire exercise. Targets: triceps

Curl with Static Hold (1) Stand with your feet hip-width apart holding a dumbbell in each hand letting them hang at arm’s length next to your sides. Turn your arms so that your palms face upward. (2) Raise your left arm so your elbow is bent 90 degrees and hold it there. (3) Without moving our upper arm, bend your right arm and curl the dumbbell as close to your shoulder as you can. (4) Pause, then slowly lower the weight back to start position completely straightening your arm. Complete the prescribed number of reps with your left arm static and repeat with the static hold on the right arm. Targets: biceps

Side Tri Rise (1) Lie on your left side with legs stacked, knees slightly bent. Place your left arm on your right shoulder. (2) Press your right palm into the floor to lift your torso, extending your right arm until it’s straight. Do the prescribed number of reps and switch sides. Targets: triceps

Reverse Grip Single-Arm Row (1) Grab a dumbbell in your right hand. Place your left hand on a bench or chair in front of you and bend over at the hips letting the dumbbell hang at arm’s length, your palm facing inward. Keep your torso nearly parallel to the floor. (2) Keep your elbow next to your side as you row the weight to the side of your torso. Pause, slowly lower the weight to the starting position. Keep your core engaged throughout the entire exercise. Targets: biceps, back, abs

For more upper body strength, add these workouts to your training plan:

• Short Sleeve and Tank Top Upper Body Workout
• 15-Minute Upper Body Circuit

I would love to chat.

What are your favorite arm exercises? Are you ready for swim suits and strappy dresses?

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