This is a workout I did with Cory on Valentine’s day! Yes, it was our Valentines day date! HOW SPECIAL… about 40 minutes of pure muscle burning fun! I truly LOVE pumping up my arms so it was all good!
I posted the weight I lifted to give you an idea but you may need to bump it up or down… You should be thinking, “Dang, this is HARD” on the last two reps of each set!
When you superset, you do not rest in-between the bi’s and tri’s but rest about 45 seconds before you start the next set.
Superset bi’s and tri’s =4 sets of all:
Bi’s- Seated Dumbbell curls 20lb in each hand, alternating, total of 20 reps
Tri’s- 1 arm extentions (kickbacks) 15lbs, 10 on each side
Bi’s- Straight barbell curls (45lb bar) 10 reps (I used the “fat grips” for two sets,,,wowza!)
Tri’s- close grip benchpress (45lb bar) 10-12 reps
Bi’s- Standing cable curl with bent bar- 70lbs, 12 reps
Tri’s- Tricep cable pushdown with ^ bar- 40-45lbs
The supersets make this a quick workout that’s fun to do with a partner! Just remember to have good form with your elbows “in” and no swinging… keep it tight baby! (Ya, your core, as well as your arms!!)