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:
I would love to chat.
What are your favorite arm exercises? Are you ready for swim suits and strappy dresses?
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Valuable info. Lucky me I found your site accidentally,
and I’m shocked why this twist of fate did not took place earlier!
I bookmarked it.
Thank you for sharing! My goal for the Summer is to incorporate more strength into my routine, so this is perfect 🙂
I feel like you know what I need, lol. I love that you have a printable! I always second guess if I am doing things right. Thanks for sharing these great workouts!
I’ve always wanted to tighten up my flabby arms but I didn’t even know where to begin. This is a great way to get those results either at home or at the gym.
For triceps I love tricep pull downs, really feel those. Biceps rotation curls are a favorite for me. HOnestly though I don’t work bi/tri much. I find they get a workout when I’d working my back and shoulders.
ahhhh perfect timing as I was just saying I wasn’t sure what to do with my arms. I recently lost weight and I need to tone them up – thanks
Thanks for sharing. My arms have always been one of my weak points. I can always use some motivation to correct that.
I have no arm strength whatsoever. I need these exercises! Now to commit to doing them.
Ooooo this sounds like a killer workout!!! I will definitely have to add this into my fitness plan!
The term super set scares me quite a bit! You come up with some amazing exercise programs! Do you alternate them a lot, or use the same one for a few weeks?
This will really come in handy. Thanks for this printable. Amazing!
My arms are my favorite body part…. I have a routing for my arms, but I like that there are a few exercises on here that Ive never tried! Love a new circuit! Thanks
I love how you always detail out how to do these so that it’s easy to follow along. My arms could use a little attention. Thank you for posting!
I can’t believe how flabby my arms have gotten. They were the one thing I used to be somewhat proud of. It’s terrible watching them wobble. =( These would be a great place to start.
My arms are actually pretty strong. It surprises my husband sometimes. They def could use more toning though.
I need a good tricep workout and this looks amazing! I am going to have to try it out!
I need to do this. As I’ve gotten older, I’ve noticed that my arms look a little flabby.
Love these weekly exercise routines. Great for mixing it up. My chicken wings could certainly do with this.
Great workout. Upper body strength and tone is a must. xo Lauren
I love what yoga has done for my arms.
Another great workout!
After body pump this week my arm muscles are screaming! I love the print outs! Thanks for sharing!
This looks like a great workout. I really need to make some time to get back into the habit.
I would love to get rid of the saggy triceps on my arms. No matter how i workout, my arms never change. It’s so frustrating. I can feel muscles in my arms, but my arms don’t feel like they are getting stronger all over, nor do the look toned.. They still look big and flabby. Maybe this workout would help.
I showed this regiment to a couple of friends and they both agreed that this would give you a great workout! Thanks for sharing this plan. I think I could actually see myself doing this one!
I love the idea of super sets. I try to incorporate these into my strength sessions! Who wouldn’t want super sculpted arms 🙂
Definitely saving this! I need to work on my arms for sure.
getting nice, strong triceps has always been my goal, esp right around summer months but im so inconsistent with lifting 🙁
favorite arm exercises are hammer curls and tripceps extensions! bring on the tank tops!
Love to do arm workouts! Preacher curls and rows are great. I get enough leg workouts with running and biking and have to balance it all out right?
I totally lack in upper body strength! I would love to try this workout so I can work on building up those muscles!
My muscles are burning just reading this! Great workout!
I used to have a lot of strength in my arms and then I got sick and the muscle is only starting to slowly build up now. Doing these workouts should hopefully help me out!
great workout jill! I can tell that this is a good one!
I’ve been meaning to up my gym game and this is a very helpful post. These moves look so good and intense for a workout. Great post
A goal of mine is to improve the tone in my arms. I want to get into a regular habit of working these muscles. Thanks for the targeted moves!
Karen | GlamKaren.com