Happy Wednesday! More importantly happy birthday to my mom! She was almost a St. Patty’s Day baby, but not quite. Happy Birthday mom! I hope you have a great day.
This week’s workout combines strength supersets with a little cardio burst. The same format can be used for any training split or even a full body workout, but I chose to focus on biceps and triceps this particular day. Here is Bicep Tricep Supersets + 5-Minute Cardio.
You will perform each superset like normal, moving from the bicep exercise to the tricep exercise and back to the bicep exercise, etc with minimal rest in between. Once the superset is completed three times through, complete the 5-minute cardio sequence. You will perform the cardio four different times for a total of 20 minutes.
The 5-minute sequence can vary as well, depending on your fitness level. The first minute should be fairly light, for me 4.0mph. The second minute is a nice jog, 7.0mph is what I chose. The third minute is a pretty good run but not quite an all out sprint, and I chose 8.5mph. The fourth minute you’ll go back down to the jog and the final minute will be back to your light speed. It breaks down like this:
0:00-1:00 — 4.0mph
1:00-2:00 — 7.0mph
2:00-3:00 — 8.5mph
3:00-4:00 — 7.0mph
4:00-5:00 — 4.0mph
After you finish the cardio, you’ll start superset #2. Once superset #2 is completed three time through you’ll do another round of the 5-minute cardio sequence. Again, the cardio is performed after each superset, so a total of four times. It is pretty difficult and had me pretty sweaty!
I enjoyed this format because it broke the cardio up a little more than if I were to do 20 minutes after a strength workout. It also made the workout go pretty quick!
Feel free to switch up the exercises however you would like. You could do a back/chest supersets or a shoulder/ab supersets. The cardio would be the same, just a different set of eight exercises.
Check out my other bicep-tricep workouts: 28-Method Bicep & Tricep, High Rep Bicep & Tricep Supersets, & Bicep Tricep Cardio.
Below are links to Bodybuilding.com which show how each exercise is performed.
Lying Dumbbell Tricep Extension
Single-Arm Cable Tricep Extension
Seated Hammer Curls (shown standing)
Bent Over Cable Tricep Extension (shown standing)
Barbell Curl & Barbell Drag Curl
