16 Minute Bicep & Tricep Super Set Workout - Resistance Band Exercises


Calorie burn:

64 to 112





Equipment Needed:

Exercise Band

Workout type:

Strength Training, Toning

Body focus:


Workout Details

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 10 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.

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.



03/03/15 4:15pm

Hello! Awesome video. The exercise band videos are what got me to register with this site. I have no one to turn to for training advice so i rely on people with experience and know how.

I'm 22, 150lbs with a somewhat stationary job. How often would you recommend doing this Excercise?

I am working on building a calendar and workouts as I go along. Any advice is appreciated, thanks.


07/08/14 8:32am

How often should i do these ? And i am 16 and just 5'8" . can i do these exrecises ?


05/09/14 12:00pm

I am a 15 year old boy and really want to get toned, strong and defined arms using a resistance band. (Dumbells is not an option) Will this 16 minute video help me get those results? When and how many times a week should I do it? :-)


03/30/14 11:38pm

Hello! I've really been enjoying this exercise! Thanks so much! How long will it be before I see progress in slimming down my arms if I do this exercise once per day as well as eat healthy(no carbonated drinks, chocolate or sweets, and potato chips)?


03/11/14 3:13pm

I think is my first workout I did with fitnessblender I still love it. Great for the arms.


11/15/13 2:46am

@sanjeev: its great u r doing ol des routines ! Dey hav plenty more.. Go ahead mix n match dem. try different workout routines . Cardio abs n strength training for lower n upper body ! Acc to ur schedule plan dem bt include dem ol.


07/16/13 8:45pm

Hi Daniel and Kelli!

Love your exercise routines! Have been following you guys for close to a year now!

I was underweight by almost 20 pounds before I started working out with Fitness Blender. I had not really done much 'muscle exercise' and felt I was fine with just cardio. But after I started the 16-minute biceps and triceps, combined with 3 miles of jogging and complete switch to eating healthy food (no canned items, no carbonated drinks, no potato chips) , I started gaining healthy weight. In fact I went from 120 pounds (barely!) to 146 pounds over a course of 6 months! This included eating a whole lot of greens for dinner (just healthy portions of salads and Indian bread - made out of wheat flour.. somewhat like tortillas).

Now my job is very, shall I say, "stationary" and I have accumulated some fat around my lower abs. That's when I started on the cardio kickboxing workout - 400 calorie routine, and the 25-minute abs and obliques workout to get rid of that little jelly-belly region. I understand it is a slow process to get rid of fat around the tummy, but its just so frustrating sometimes. Do you recommend I continue working on the abs with your 25-minute routine after a cardio kickboxing session?



06/25/13 7:27am

3rd did this with weights instead used 12lbs and 9lbs powerblock


03/12/13 6:48am

I've been loving the great expertise of full explanations, demonstrations and articulation involved in all your workouts--I do a few regularly and have particular questions about the bicep tricep band workout--what is the purpose of changing the position of the hands while doing some of them, such as hands facing each other, rotating writs up and down, etc. I'm sure it effects the muscle development, but would you please elaborate on how for my sake and anyone else who may be curious? Thank you very much and keep up the good work as God continues to bless.

fitness blender

06/25/13 12:41pm

That is a great question and it sounds like you already guessed the answer. By rotating your wrist you change how the biceps and triceps are effected. Try looking in the mirror and flexing your arm as tightly as you can holding it steady at a 90 degree angle, then rotate your fist and see how the shape of the muscles change without actually moving your arm.


01/14/13 11:09am

I want to use the new set of bands that I just received, and I would love more routines which use this method of toning and strengthening- maybe some kickbox with ankle band attachments?


10/17/12 7:09pm

How can you track approximately how many calories you burn with this sort of workout?


10/10/12 6:10am

I usually don't like exercises for arms because they are "too hard" for me but I love this one! :) Thank you, you do great job and I love your videos. Cheers from Czech republic ;)


10/01/12 9:05am

Thanks for posting a resistance band workout! I would really appreciate more like this because I don't have access to dumbbells.
Also, do you have a calorie burn estimate for this workout?

fitness blender

01/25/12 2:53pm

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.



01/23/12 6:14am

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?

Leave a Comment

Sign in required

To access this section, please sign in to your account. If you don't have an account yet, sign up now. It's free!