Skip to main content

Workout Wednesday - Biceps, Triceps Superset and Bonus Burn

Image
By
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. 
Labels:

Comments

  1. thadAugust 21, 2013

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

    ReplyDelete

Post a Comment

Popular posts from this blog

Love in Photos

By
In honor of Valentine's Day - Love in Photos Husband Family and Furbabies Friends Even if you're not a fan of Valentine's Day - I hope you have a wonderful day and remember the loves in your life.
Post a Comment
Read more

Hump Day and More Pineapples

By
Full-Body Workout  I'll readily admit that getting up this morning was quite painful and almost didn't happen. I forced myself out of bed though not exactly excited about tackling a full-body Pyramid workout. Sort of daunting at 5 am really. I did the warm up from Shock Cardio Cardio Core Circuit (cardio only premix) then hit the weights. It was a pyramid up only so I increased my starting weight. I topped it all off with the first 2 1/2 drills from the cardio workout. I ran short on time and was basically spent. Squats into Plie Squats Step Ups (seriously hate these especially at 5:30 am) Incline Chest Flyes into Chest Press Pullovers into DB Underhand Rows Step Ups (freaking again) Static Lunges Overhead DB Press into Lateral Raises Deadlifts Kickbacks into Overhead Extensions Hammer Curls into Alternating Curls Calf Raises I am so excited to report that my new cross-trainers and running shoes arrived today. Can't wait to test both of them out. I waited way way way too
13 comments
Read more

Hitting the Gym and Lazy Means Creative Tex-Mex Creation

By
Sunday, Gym Day Why do vacations and min-vacations go by so quickly? Just doesn't seem quite right. Anyway, we left Branson around 9:30 am to head back home. It was a pretty uneventful drive back, which is usually a good thing. We got home and unpacked, then I headed up to the gym. I started with a 10-minute treadmill run to warm up before hitting the weights for back and light legs then abs. I went with a giant set for back then supersets for legs. GS - 4x8 Underhand barbell rows Pullovers Double-arm rows SS#1 Rear-leg elevated lunges (Bulgarian Split Squats) - 3x8 Calf raises - 3x20 SS#2 - 2x8 Walking lunges Plie squats with low-end pulse Single-leg deadlifts - 2x8 I did some ab exercises, stretched, and called it quits. Lazy = Crazy Dinner I may have made it to the gym and washed a few loads of laundry, but I never made it to the grocery store - lounging in the pool trumped grocery shopping. This meant getting creative with dinner. We had another package
Post a Comment
Read more