Killer Bicep, Tricep, and Ab Workout

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I'm finally starting to get my strength back after spending so much time in the mountains this summer. We had a blast fishing for salmon in Idaho for 4 weeks, but there are no weight rooms in the back country and so I lost a decent amount muscle. My arms are shot after this workout, try it and let me know what you think. Because of the supersets, it is a pretty quick workout. I'll put the weight I did in parenthesis, but use a weight that will put you to failure by the last set while still maintaining correct form.

 

Triceps, Biceps, Abs
Superset:
1a) Skullcrushers, 3x10 (40lb)
1b) Barbell Bicep Curl, 3x10 (50lb - make sure you keep your elbows stationary and don't swing your back for momentum)
45 second rest between sets

 

Superset:
2a) Rope Tricep Pushdown, 3x25 (25lb)
2b) Alternating Dumbbell Hammer Curl, 3x15 (17.5lb)
45 second rest between sets

 

Superset:
3a) Tricep Dips on Bench 3x25 (body weight)
3b) Cable Bicep Curl, 3x20 (20lb)

 

Tabata Abs
(20 seconds on, 10 seconds rest, 4 minutes, 8 sets total)
1) Russian Twist (holding 10lb med ball)
2) Up, Up, Down, Down Plank
3) Reverse Crunch (focusing on keeping your feet as close to the ground will make it more challenging)

 

Cardio (optional):
20 minutes StairMaster
Fat Burning Workout Setting (sometimes called interval workout)
Every 2:30 alternate between single steps and double steps (stepping over every other step).

 

Good luck! If you try it let me know how you liked the workout.

 

Alternating Steps

 

 

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Natalie Hodson is a mom of two showing how to balance family, fitness, and a healthy lifestyle. www.nataliehodson.com

4 Comments

  1. Hi Natalie,
    I admisre your inspirational post in FB! That’s why I checked out your website. I was looking at your workout recipe the supersets. Do you do the supersets all in one day? I am a mom. I have 3 normal child birth and I have one child left. I lost my youngest son who was 22 from leukemia on my eldest daughter’s birthday 2013.
    I am trying to cope emotionally and physically. I feel better when I go to the gym or do hot yoga. Right now I haven’t gone to the gym ina few days. My mom just had a tumor removed so I am here in the hospital again taking care of her. I want to habe those traps and arms you have. P

    Reply
  2. Natalie,

    I tried this workout this morning, and LOVED it!! My arms were burning like crazy, which is exactly what I was hoping would happen! 🙂 Oh my goodness, I usually only do the stair-stepper for five minutes or so after a leg workout (which makes me tired), so doing 20 minutes was a challenge; but I felt so good for finishing 😀 I just want to let you know how inspiring and motivating you are to me. I have followed you on Facebook for quite some time now, and can honestly say, out of all the fitness coaches I follow, you are my ULTIMATE favorite. You really are amazing at what you do, Natalie. By the way, I’m digging the new blog, and all it’s content! I find myself visiting your page multiple times throughout the day looking for new ideas/tips/tricks. So, basically, thanks for being so awesome…. ha ha!

    Reply
  3. Natalie,
    I am a new member and not sure how to ask a question or where to do it but, I am carrying to much bf on thighs but thin in arms. Would you recommend eating in surplus daily to bring up arms? Will this add to my thigh fat problem?

    Reply
    • Hey Erika,
      I hold fat the same way. Unfortunately there really isn’t much we can do to target fat in one particular area. The only thing you can do is lower your overall bodyfat in order to get your legs to lean down. There are many times when I wish my arms didn’t look so scrawny and my legs looked leaner, and although you can tone your legs and make them more muscular, you can’t spot reduce fat.

      Reply

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