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Workout Wednesday - Biceps, Triceps Superset and Bonus Burn

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I haven't talked much about my weight workouts lately. Since I have been running and biking more, I've been keeping my weight workouts split up and on the shorter side. This allows me to fit them in during lunch or right after work fairly easily.

This loose plan goes along nicely with my 7 tips for fitting in workouts. I know I am going to do them, but not always exactly when. But having them thought out and ready to go makes it easier to fit into my schedule.

Last night I went with biceps and triceps. Because I was trying to fit in the workout in a specified timeframe, I went with supersets.

 Supersets are when you perform two exercises in a row without rest. They can make for a quick, efficient workout. And if you want to take it one step further, add in a bonus burn at the end, which is what I did last night for a Biceps Triceps Supersets plus Bonus Burn (ouchie).



*21’s explained – 7 reps starting at bottom and curling halfway up. 7 reps starting at top and lowering halfway down. 7 full reps.

Videos of exercises:
Alternating biceps curl
Double arm overhead triceps extensions (seated or standing)
Hammer curls
Weighted triceps dips 
Incline curls on stability ball
Lying triceps extensions on stability ball
Triceps pushups

Are you a fan of supersets? Do you add in bonus burns at the end of workouts?


 *Disclaimer: Although I am an ISSA Certified Fitness Trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk. 
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Comments

  1. thadAugust 21, 2013

    Love the videos, I didn't know what a tricep pushup was!

    ReplyDelete

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