Workout Wednesday: Work out those arms with Firefighter Tim

Get “armed” with the look YOU want for summer! Firefighter Tim shows us a Superset Bicep Tricep workout that’s fast and will help you tone your arms into the perfect compliment to a guy’s favorite tank top or a lady’s favorite sleeveless summer dress!


amworkArmed for the Summer with supersets!

Start with standing alternating dumbbell curls for 12 to 15 reps, followed immediately by bench dips for 15 to 20 reps. You will do these two workouts for 3 sets. Next you will do concentration curls for 10 to 12 reps, followed immediately by Tricep kickbacks for 12 to 15 reps. Again, you will do these two movements for 3 reps. The final superset will be a biceps curl with barbell and we will do what’s called a 21: we will start by curling from bottom to half way, squeeze for 7 reps then from top to half way to the bottom for 7 reps, then a full curl from top to bottom for 7 reps followed immediately by overhead dumbbell triceps extensions for as many reps as you can do. Repeat these movements one more time through.

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