Workout of the week: 25-min bicep and tricep workout

25th July 2025

25-min bicep and tricep workout - Man performing bent-over cable curls in the strength training area of EVO Fitness, with brick walls and sleek cable machine creating a focused and modern environment.

ALL LEVELS / bicep and tricep workout / 25 minutes

Equipment: Cable machine, dumbbells, gym bench, preacher curl & dips bar

After this workout, any excuse will be valid to flex your arms — reaching for snacks on the top shelf, dramatically brushing hair behind your ear, and fake yawns included. But there’s more to strong arms than just looking good. From lifting and carrying to pushing and pulling, these muscle groups support almost every daily movement.

That’s why you must include this bicep and tricep workout in your routine. It consists of 3 supersets, each with 2 exercises. Perform 12 reps of each movement for 3 rounds, with 30 seconds of rest between exercises and 1 minute between rounds. In total, this workout will take around 25 minutes to finish.

Superset 1

Cable triceps pushdown
Cable biceps curl

Superset 2

Dumbbell hammer curl
Overhead dumbbell triceps extension

Superset 3

Preacher curl machine
Triceps dip machine

Ready? Let’s do this!

WORKOUT SETUP

3 supersets with 2 exercises
12 reps
3 rounds
30-sec rest between exercises
1-min rest between rounds
Equipment: Cable machine, dumbbells, gym bench, preacher curl & dips bar

WORKOUT EXERCISE LIST

12 reps

Superset 1

1 – CABLE TRICEPS PUSHDOWN

12 reps

Attach a straight bar to a high pulley and stand facing the cable machine.
Grip the bar with an overhand grip, elbows tucked close to your sides.
Push the bar down until your arms are fully extended.
Pause, squeeze your triceps, then return to the starting position with control.
Repeat.

2 – CABLE BICEPS CURL

12 reps

Stand tall facing the cable machine with a straight bar attached to the low pulley.
Grab the bar with an underhand grip, hands shoulder-width apart.
Keep your elbows close to your sides and curl the bar toward your shoulders.
Squeeze your biceps at the top, then slowly lower the bar back.
Repeat.

Superset 2

1 – DUMBBELL HAMMER CURL

12 reps

Stand upright with a dumbbell in each hand, arms at your sides and palms facing in.
Keeping your elbows tight to your body, curl the weights up to shoulder height.
Pause at the top, then lower the dumbbells with control.
Maintain the neutral grip throughout.
Repeat.

2 – OVERHEAD DUMBBELL TRICEPS EXTENSION

12 reps

Hold one dumbbell with both hands and lift it overhead, arms extended.
Keep your elbows close to your head as you lower the dumbbell behind you.
Stop just short of a 90-degree bend, then press it back up by extending your arms.
Focus on squeezing the triceps at the top of the movement.
Repeat.

Superset 3

1 – PREACHER CURL

12 reps

Sit at a preacher bench and position your upper arms flat against the angled pad.
Hold an EZ bar or dumbbells with an underhand grip, arms extended.
Curl the weight toward your shoulders, keeping your upper arms fixed.
Pause briefly at the top, then lower slowly to the starting position.
Keep the movement smooth and controlled.
Repeat.

2 – DIPs

12 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keep your elbows at your side, and lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.