Killer Bicep, Tricep, and Ab Workout

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, 3×10 (40lb)
1b) Barbell Bicep Curl, 3×10 (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, 3×25 (25lb)
2b) Alternating Dumbbell Hammer Curl, 3×15 (17.5lb)
45 second rest between sets

 

Superset:
3a) Tricep Dips on Bench 3×25 (body weight)
3b) Cable Bicep Curl, 3×20 (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

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2 Comments

  • 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

  • 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!

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I’m Natalie

ONLINE BUSINESS COACH WITH A FOCUS ON DIGITAL PRODUCTS​
Ten years ago I started out in the online world in the fitness space. I started blogging, sharing at-home exercises, and offering easy recipes. This turned into writing eBooks — one of which blew up in a way I could never imagine!

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