Biceps and Triceps Superset Workout

This four-move program uses supersets to increase the intensity and the burn, and help build strong arms. Perform the moves in each superset one after the other with no rest in between, then rest no more than 60 seconds between each superset to tone.

Go through the routine three times and your guns will be firing on all cylinders!

Superset 1

Standing Barbell Curls

Setup: Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell in front of your thighs with an underhand grip. Draw your shoulders back and flex your wrists.

Move: Slowly curl the barbell up in a smooth arc toward your chin, moving only from your elbows, and pause at the top to squeeze your biceps. Slowly lower to the start and repeat right away.

Tip: Don’t use momentum to pull the barbell up; if you’re having trouble, use less weight in favor of proper form.

Seated Dumbbell Triceps Extensions

Setup: Sit on a flat bench or seat. Hold a single dumbbell with both hands and extend your arms to bring the weight above your head without locking your elbows. Your upper arms should remain stationary beside your head at all times.

Move: Slowly lower the weight behind your head by bending your elbows. When your elbows make 90-degree angles, extend them back to the start and squeeze your triceps.

Tip: Try to keep your elbows in close to your ears to maximize the effectiveness of this move; don’t let them flare out.

Superset 2

Seated Alternating Dumbbell Curls

Setup: Sit on a bench with a short back with your feet firmly planted on the floor. Hold a set of dumbbells at your sides, arms extended. Turn your palms to face outward and sit erect.

Move: Bend your elbow and curl one weight up in an arc toward your shoulder. Pause at the top and squeeze your biceps. As you lower the first weight, begin to curl your second weight. Continue, alternating sides, using an even rhythm.

Tip: Never let the weights fall back to the start. Control them all the way through each rep to work the most muscle fibers while preventing injury.

Bench Dips

Setup: Sit on the broad side of a flat bench and place your hands on either side of your hips, fingers forward. Place your feet flat on the floor with your knees together, extend your arms and shift your weight forward so you’re balanced between your hands and your heels with your glutes just off the bench.

Move: Bend your elbows and lower your glutes toward the floor, keeping your chest lifted and your back straight. When your elbows make 90-degree angles, extend them to press yourself back up to the start.

Tip: To make this move easier, bring your feet closer to your bum. To make it harder, move them away, or extend them completely straight.