Bicep Tricep Superset

In this video, Rajiv (Personal Trainer) shows you two exercises in one set. A Bicep Tricep Superset.

A bicep-tricep superset involves alternating exercises between the biceps and triceps with minimal to no rest in between. This method saves time and also enhances the pump by working opposing muscle groups (antagonistic muscles). Here's an example of a bicep-tricep superset workout:

Superset 1:

1. Bicep Exercise: Barbell Curl (3 sets of 10-12 reps)

2. Tricep Exercise: Tricep Dips (3 sets of 10-12 reps)

   
   

Superset 2:

1. Bicep Exercise: Dumbbell Hammer Curl (3 sets of 10-12 reps)

2. Tricep Exercise: Overhead Tricep Extension (3 sets of 10-12 reps)

   
   

Superset 3:

1. Bicep Exercise: Preacher Curl (3 sets of 10-12 reps)

2. Tricep Exercise: Tricep Pushdown (3 sets of 10-12 reps)

   
   

Superset 4 (Optional for Isolation):

1. Bicep Exercise: Concentration Curl (3 sets of 10-12 reps)

2. Tricep Exercise: Skull Crushers (3 sets of 10-12 reps)

   
   

Tips:

• Keep rest between supersets to a minimum (30-45 seconds).

• Focus on form and control rather than rushing through reps.

• Adjust weights as needed to ensure you can perform each exercise with proper technique.