Workout of the week: 40-min biceps and triceps superset workout

ALL LEVELS / biceps and triceps superset workout / 40 minutes

Equipment: Dumbbells, gym bench, EZ bar & cable station

The universal sign of strength? Flexing your biceps. It’s been part of weightlifting stages and gym floors for as long as we can remember. But for that moment to be impressive, you must train both your biceps and triceps.

That’s exactly what this workout will do. This biceps and triceps superset workout consists of 3 supersets, each with 2 exercises, performed for 8 to 10 reps, and repeated for 4 rounds. With 90 seconds of rest between rounds and 2 minutes between supersets, this session should take you around 40 minutes to complete.

Superset 1

1. Seated hammer curls
2. Overhead dumbbell extension

Superset 2

1. EZ bar spider curls
2. EZ bar skull crushers

Superset 3

1. Cable bicep curls
2. Cable tricep pushdowns

Ready for these supersets?

WORKOUT SETUP

• 6 exercises 
• 3 supersets 
• 8 to 10 reps 
• 4 rounds each 
• 90 seconds rest between rounds
• 2 minutes rest between supersets
• 40 minutes 
• Equipment: Dumbbells, gym bench, EZ bar and cable station

WORKOUT EXERCISE LIST

Superset 1

4 rounds

1 – Seated hammer curls

8 reps

• Sit upright on a bench holding a dumbbell in each hand, arms by your sides.
• Keep your palms facing each other and curl both dumbbells up at the same time.
• Keep your elbows close to your body throughout the movement.
• Squeeze at the top, then lower with control.
• Repeat.

2 – Overhead dumbbell extension

8 reps

• Stand straight and grab one dumbbell with both hands overhead.
• Keep your elbows close to your head and lower the weight behind you.
• Extend your arms to bring the dumbbell back overhead.
• Squeeze your triceps at the top.
• Repeat.

Superset 2

4 rounds

1 – EZ bar spider curls

8 reps

• Lie face down on an incline bench holding an EZ bar with an underhand grip.
• Let your arms hang straight down toward the floor.
• Curl the bar up while keeping your upper arms still.
• Squeeze your biceps at the top, then lower with control.
• Repeat.

2 – EZ bar skull crushers

8 reps

• Lie on a bench holding an EZ bar with arms extended above your chest.
• Keep your elbows fixed and lower the bar toward your forehead.
• Extend your arms to return to the starting position.
• Squeeze your triceps at the top.
• Repeat.

Superset 3

4 rounds

1 – Cable bicep curls

8 reps

• Stand tall, facing the cable machine with a straight bar attached to the low pulley.
• Grab the bar with an underhand grip, hands shoulder-width apart.
• Keep your elbows close to your sides and curl the bar toward your shoulders.
• Squeeze your biceps at the top, then slowly lower the bar back.
• Repeat.

2 – Cable tricep pushdowns

8 reps

• Attach a straight bar to a high pulley and stand facing the cable machine.
• Grip the bar with an overhand grip, elbows tucked close to your sides.
• Push the bar down until your arms are fully extended.
• Pause, squeeze your triceps, then return to the starting position with control.
• Repeat.

How was this biceps and triceps superset workout? Find different workouts below:

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• 30-min chest and back superset workout 
• 25-min Smith machine upper-body workout 
• 30-min kettlebell pyramid workout 
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• 30-min upper-body strength workout 
• 30-min unilateral back workout 
• 25-min Smith machine leg workout 
• 20-min EMOM upper-body workout 
• 30-min arm strength workout 
• 20-min lower-chest strength workout