This weekend, we did a bicep/tricep superset (i.e., completing a round of bicep moves, then moving to the opposing muscle group – the triceps – without any rest). The superset loosely followed the “star complex” idea — which incorporates 5 lift variations targeting the same muscle group, with each successive variation using decreasing weight and increasing reps. This allows you to hit both the fast and slow twitch muscle fibers in the same set.
For this workout, we used 5 variations of bicep curls and 5 variations of tricep exercises – superset with each other for an extra challenge. We took about a minute rest between rounds and completed 5 rounds. After the supersets, we did 100-rep sets of curls and kickbacks, and finished off the lift with 3X20 “kill-it” moves of concentration curls and dips. Finally, we did the last day of the first week of 6X6X6 sprints.
(1) Biceps – complete all 5 variations before moving on to triceps:
(1.a) Wide-grip barbell curls (3-5 reps @50lb): Grab the barbell wider than shoulder width. Keeping your elbows tight into your waist, curl the weight up to your shoulders, lower, and repeat for 3-5 reps.
(1.b) Normal-grip dumbbell curls (5-6 reps @ 20lbs/arm): Holding the dumbbells about shoulder width apart, with elbows close to your body and palms down near your mid-thighs, curl the weight up to your shoulders, lower, and repeat for 5-6 reps.
(1.c) Hammer Curls (6-8 reps @ 20lbs/arm): Hold the dumbbells near the top of your thighs with your palms facing in. Curl the weight up to your shoulders, lower, and repeat for 6-8 reps.
(1.d) V-Curls (8-10 reps @ 15lbs/arm): Hold the weights near the top of your thighs with your palms facing out and elbows in toward your waist. Curl the weight out toward your sides and up to your shoulders, lower, and repeat for 8-10 reps.
(1.e) Running Curls (10-12 reps/arm @ 12.5lbs/arm): Pump your arms like your running as fast as possible, holding a light weight in your arms.
(2) Triceps – complete all five moves, then rest for 1 min before starting the superset over again for 4 additional rounds (5 rounds total).
(2.a) Skull Crushers (3-5 reps @50lb): Lay on a bench, holding the barbell straight above your chest at shoulder width (or slightly narrower). Slowly lower the weight down and back toward your forehead, then lift back up to the start position. Repeat for 3-5 reps.
(2.b) Seated Overhead Extensions (5-6 reps @ 30lbs): Sit on a bench holding one weight overhead, with both arms extended straight up. Bend at the elbows and lower the weight behind your head until your elbows are pointed upward and the weight is down near the base of your neck. Raise the weight back up to the starting position and repeat for 5-6 reps.
(2.c) Kickbacks (6-8 reps @ 20lbs/arm): Bend over at the waist, with knees slightly bent. Hold the dumbbells near the top of your thighs, and kick back the weight behind you. Return to the starting position and repeat for 6-8 reps.
(2.d) Tricep Kickouts (8-10 reps @ 12.5lbs/arm): Sit on a bench. Bring your elbows straight out to your sides with your arms bent and hands in toward the body at chest level. Kick your arms out (like a letter ‘T’), bring them back in to the starting position, and repeat for 8-10 reps.
(2.e) Dips (15-10 reps): Place your hands on the side of the bench, with fingers pointing toward your body, with your legs out in front of you. Lower until your thighs almost touch the floor. Raise up and repeat for 15-20 reps.
(1) Bicep Curls – 20 front curls, 20 v-curls, 10 front curls, 10 v-curls, 20 front curls, 20 v-curls
(2) Kickbacks: Bend over at the waist, with knees slightly bent. Hold the dumbbells near the top of your thighs, and kick back the weight behind you. Repeat for 100 reps.
Kill-it Moves – one last round of 3X20 moves to fatigue the targeted muscle groups:
(1)Concentration Curls: You may have to drop weight – I normally do 25lbs/arm but was barely able to make it through with 20lb weights. Sit on a bench. Place your elbow into your thigh, and curl the weight up and down for 10 reps/arm.
(2) Machine Dips: I used a level that took off 64 lbs from my bodyweight and did 3 rounds of 20 dips. After the supersets and 100 set, it felt pretty challenging!