It’s that time of the year when we can finally put away our winter jackets and begin walking outside the house in what???? A tank top! Can I please get a high-five for Spring!?!
Every year when the winter layers come off, it’s on everyone’s minds to look good for Summer. A workout like this which targets your biceps and triceps is a great way to tone and tighten your arms.
In this particular workout it calls for 10 reps of each exercise, so you can go much heavier than what you would lift if you’re working in a high rep zone. Ditch the light weight and go big! When aiming for 10 reps, choose a weight which you are able to do for about 6 – 7 reps, and literally begin to struggle with around 7 – 8 reps. The final 2 reps should be hard. Like, making funny faces in the mirror hard.
Once you complete each set of the superset, rest for 30 seconds before beginning again. It may not seem like much, but you’ll be able to do it. Keep focused on the arm muscle you’re working (either bicep or tricep) and force the muscle to move the weight.
Afterwards, you may have a little arm pump. 😉
You’re very welcome.
+ Barbell (I used 30lbs)
+ a pair of Dumbbells (I used 15lbs & 20lbs)
+ Exercise Mat
|| the workout ||
This workout is focused on supersetting.
When you combine two exercises that target a different muscle group.
Complete the reps for the first exercise,
then immediately moving into the reps for the second exercise.
For each superset, complete 10 reps per exercise, without any rest between exercises.
Rest for 30 seconds after completing each superset.
Complete each superset for a total of 4 sets.
10 DUMBBELL CROSS BODY BICEP CURLS
10 DUMBBELL TRICEP EXTENSIONS
10 REVERSE BARBELL CURLS
10 DUMBBELL SKULL CRUSHERS
|| the exercises ||
DUMBBELL CROSS BODY BICEP CURL
DUMBBELL TRICEP EXTENSION
REVERSE GRIP BARBELL BICEP CURL
DUMBBELL SKULL CRUSHER
When I did this workout, I completed the first superset fully, before moving into the second superset. I’d suggest doing the same thing, but if you really want to I’m sure you can circuit through the two supersets without any issues.
If you’re lifting with the proper weight (as I described above) you’re going to be feeling pretty darn tight at the end of this workout. I promise, you won’t want to be wearing any long sleeve shirts!
Who’s ready for tank top arms?