In this 15 minute biceps triceps Superset workout with dumbbells we will be having 16 different movements. Seven exercises for the biceps and seven exercises for the triceps. We will be working with supersets and will perform each movement for 40 seconds long and with 20 seconds rest in between. You also can use the exercises and work with the repetitions and with longer rest in between if you are choosing to work with heavier weights.
In this Workout I am using the adjustable dumbbells with the weight between 5kg till 15kg depending on the exercise and the muscle fatigue.
If you prefer to have a warming up before this routine here you a quick total body warming up:
• Dynamic Stretch Full B...
Workout Detail:
1. Dumbbell Curls
2. Alternating Hammer Curl
3. Dumbbell Skull Crusher
4. Diamond Push Up
5. Seated T-Curl
6. Reverse Grip Curl
7. Overhead Triceps Extensions
8. Lying Chin Extension
9. Single Dumbbell Narrow Curl
10. Isolation Curl
11. Dumbbell Narrow Press
12. Lying Overhead Extensions
13. Kneeling Concentration Curl (R)
14. Kneeling Concentration Curl (L)
15. Triceps Dumbbell Kickbacks (R)
16. Triceps Dumbbell Kickbacks (L)
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