In today’s arm workout routine, we are working antagonist (opposing muscle groups) in ’supersets’ which provides a couple of different benefits. First, more work is done in less time and second, muscle groups recuperate faster when their opposing group is worked.  Perform the two superset exercises in a row with next to no rest in between.

Summer Tank Top Arm Workout Routine:

SUPERSET #1: Warm up

- Dumbbell Curls 3 sets of 8-10 reps with
- Lying Dumbbell Triceps Extensions 3 sets of 8-10 reps

SUPERSET #2:

- Low-Cable Curls 3 sets of 8-12 reps with
- Tricep Push downs 3 sets of 8-12 reps

SUPERSET #3:

- Dumbbell Hammer Curls 3 sets of 10-12 with
- Flat Bench Dumbbell Presses 3 sets of 10-12 (place dumbells together and keep them pressed together as you press them up)

SUPERSET #4:

- Preacher Curls 3 sets of 12-15 (see next to last last video of Candace below)
- Bench dips x 20

Thanks Candace for a great workout! How did you do? Post your results below… Have a question? Chat with Candace directly on Facebook and Twitter!

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Warm up : 40 push ups, 100 jumping jacks, 1 minute of Bear crawls, 15 pull ups (beginners modify or cut in half)

Workout:

Cycle 1:
- Men (2) 25 lb Dumbbells, Women (2) 10 lb Dumbbells
- standing arm curls 20 reps
- Arnold presses 10 reps
- run 400 meters

Cycle 2:
- Men (2) 30 lb Dumbbells, Women (2) 15 lb Dumbbells
- standing Hammer curls 15 reps
- Arnold presses 10 reps
- run 400 meters

Cycle 3:
- Men (2) 35 lb Dumbbells, Women (2) 20 lb Dumbbells
- standing arm curls 10 reps
- arnold presses 10 reps
- run 400 meters

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