Purpose

Whether you are looking to strengthen and build your arms or trying to tone and get rid of flab this Bicep and Tricep routine will do the trick. Super Sets (doing two exercises that work the same muscle group back to back) can help you achieve your goals in less time than a traditional weight routine by making your muscles produce high amounts of lactic acid which in turn releases hormones that tell your muscles build and/or tone up.

For those of you who cringe at the thought of “building” size in any part of your body, keep in mind that you can also use this routine to slim and tone your arms. This is accomplished by using a band with a challenging weight, and as it becomes easier you increase the number of repetitions per set. Start with 12 repetitions and slowly increase to 20 or even 30 repetitions as the motion becomes easier.

On the other hand, for those who are striving for more strength and size this Super Set workout routine can deliver that as well. What you will want to do is keep your repetitions at 12 or lower (per set), and as the motion becomes easier move up to the next most difficult resistance band. You always want to be on the verge of failure and possibly not even able to finish the last few repetitions on the last set of exercises.

Also though this routine uses resistance bands (because they are the cheapest to get your hands on for a home gym) you can also substitute in Dumbbells as well, if you have wide selection. Just keep in mind that you have to have regular dumbbells for this, and not the kind that you adjust. In the time it takes to adjust the dumbbell weight your muscles will recover and this will defeat the purpose of the Super Set workout; you have to be able to move very quickly from exercise to exercise.

All of the motions throughout this routine can be directly swapped out from the resistance bands to dumbbells without any modifications with the exception of the Standing Tricep Band Pull. This exercise can be modified to use dumbbells by putting a slight bend in your knees and bending over at your hips until your chest is parallel with the ground. Then in a similar motion to the band exercise, start with your hands hanging under your elbow with your upper arm parallel to the ground; extend your hands up and out to the sides. Just be sure to keep your chest and upper arm parallel to the ground and your back perfectly flat.


The exercises in this routine were selected to target all areas of the biceps and triceps making sure that the strength and/or tone you build is complete through every angle and range of motion that those muscles work.

Exercise Buzz

Hi, I am striving to tone my biceps & triceps. I have tried using my stretch band but its super new and quite not too stretchable and end up hurt my wrist. Any other alternatives beside buying others?

dellahqueen

Hello Dellahqueen,
If you are using a similar type of exercise band to the ones I am using in the video then your band should never loosen (if it does you need to replace it). It might feel tight because it is a higher resistance band than you should be using. You need to have a few different "weight" bands to do this routine. The set I use has five different resistances; extra light, light, medium, heavy, and extra heavy, they are yellow, green, red, blue and black respectively in the set we have. There is a set of resistance bands just like them in our Store under "Workout Equipment". You can also replace the bands with dumbbells but you will still need various weights. Sorry there is no good option other than just spending some money for some lighter bands.

Daniel

fitness blender

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