{"id":57638,"date":"2026-05-29T05:00:00","date_gmt":"2026-05-29T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57638"},"modified":"2026-05-29T15:39:39","modified_gmt":"2026-05-29T13:39:39","slug":"40-min-biceps-triceps-superset-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/40-min-biceps-triceps-superset-workout\/","title":{"rendered":"Workout of the week: 40-min biceps and triceps superset workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ biceps and triceps superset workout \/ 40 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, gym bench, EZ bar & cable station<\/p>\n\n\n\n

<\/div>\n\n\n\n

The universal sign of strength? Flexing your biceps.<\/strong> It\u2019s been part of weightlifting stages and gym floors for as long as we can remember. But for that moment to be impressive, you must train both your biceps and triceps.<\/strong><\/p>\n\n\n\n

That\u2019s exactly what this workout will do. This biceps and triceps superset workout<\/strong> consists of 3 supersets<\/strong>, each with 2 exercises<\/strong>, performed for 8 to 10 reps<\/strong>, and repeated for 4 rounds<\/strong>. With 90 seconds of rest between rounds and 2 minutes between supersets<\/strong>, this session should take you around 40 minutes to complete<\/strong>.<\/p>\n\n\n\n

Superset 1<\/strong><\/p>\n\n\n\n

    \n
  1. Seated hammer curls<\/li>\n\n\n\n
  2. Overhead dumbbell extension<\/li>\n<\/ol>\n\n\n\n

    Superset 2<\/strong><\/p>\n\n\n\n

      \n
    1. EZ bar spider curls<\/li>\n\n\n\n
    2. EZ bar skull crushers<\/li>\n<\/ol>\n\n\n\n

      Superset 3<\/strong><\/p>\n\n\n\n

        \n
      1. Cable bicep curls<\/li>\n\n\n\n
      2. Cable tricep pushdowns<\/li>\n<\/ol>\n\n\n\n

        Ready for these supersets?<\/strong><\/p>\n\n\n\n

        \"evo<\/a><\/figure>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT SETUP<\/h2>\n\n\n\n
          \n
        • 6 exercises <\/li>\n\n\n\n
        • 3 supersets <\/li>\n\n\n\n
        • 8 to 10 reps <\/li>\n\n\n\n
        • 4 rounds each <\/li>\n\n\n\n
        • 90 seconds rest between rounds<\/li>\n\n\n\n
        • 2 minutes rest between supersets<\/li>\n\n\n\n
        • 40 minutes <\/li>\n\n\n\n
        • Equipment: Dumbbells, gym bench, EZ bar and cable station<\/li>\n<\/ul>\n\n\n\n
          <\/div>\n\n\n\n

          WORKOUT EXERCISE LIST<\/h2>\n\n\n\n
          <\/div>\n\n\n\n

          Superset 1<\/h3>\n\n\n\n

          4 rounds<\/strong><\/p>\n\n\n\n

          <\/div>\n\n\n\n

          1 – Seated hammer curls<\/h4>\n\n\n\n

          8 reps<\/strong><\/p>\n\n\n\n

            \n
          • Sit upright on a bench holding a dumbbell in each hand, arms by your sides.<\/li>\n\n\n\n
          • Keep your palms facing each other and curl both dumbbells up at the same time.<\/li>\n\n\n\n
          • Keep your elbows close to your body throughout the movement.<\/li>\n\n\n\n
          • Squeeze at the top, then lower with control.<\/li>\n\n\n\n
          • Repeat.<\/li>\n<\/ul>\n\n\n\n
            \n