Weight lifting, I heart you.
I created this workout routine a few weeks ago when I was craving a bicep- and tricep-focused challenge. It most definitely did the trick because the next day I was intensely sore. Burns so good!
As you can see by the image below, this workout revolves around 4 supersets. In each superset, you’ll first be doing an exercise targeting the biceps, and immediately after, you’ll be doing one that targets your triceps. After taking anywhere from 30 seconds to 2 minutes of rest, repeat that same group of exercises for set 2. Rest, then again for set 3. At that point, you’re ready to move onto the next superset.
Demonstrations of each exercise can be found on my exercise guide page. New ones I haven’t featured before include the following: Alternate Hammer Curls, Seated Tricep Press, Include Dumbbell Curls, Cross Body Hammer Curls, and Lying Tricep Extension.
This workout is basically the same system as my Chest & Back Workout (which I love), so I figured why not follow the same pattern with the biceps and triceps.
Total, this took me about 30 minutes to complete, but that will vary based on how long it takes you to complete 12 reps of each exercise and how much rest you need to take between each set.