Super Sets Routines - Biceps & Triceps

Performing a biceps and triceps super set weight training routine is designed to aggressively exercise both muscle groups. The intention of regularly adding a super set weight training session to a pair of muscle groups is to shock the specific muscle groups and force them to more rapidly gain strength, lean muscle tissue density, and definition.

There are a couple of ways in which you can perform a super set routine where two different muscle groups are involved.

First, you can perform one set of the first biceps exercise followed by one set of the first triceps exercise without rest in between the two sets. Once completed, rest for 1 to 3 minutes and repeat the process until all sets for the first biceps and first triceps exercises have been completed. Repeat the exact same process for the second biceps and triceps exercises.

Thereafter, repeat the exact same process for the remaining biceps and triceps exercises until you have performed all exercises for both muscle groups.

A second approach to supper setting two different muscle groups is to combine multiple exercises for each muscle group into a super set format. For example, you can perform one set of the first biceps exercise followed by one set of the first triceps exercise followed by one set of second biceps exercises followed by one set of second triceps exercise followed by one set of the third biceps exercise followed by one set of third triceps exercise, and so on. In other words, alternate between performing one biceps exercise followed by performing one triceps exercise until one set has been completed for each, and all, of the exercise types for each muscle group. Thereafter, rest for 2 to 5 minutes and repeat until all sets have been completed.

Below are several biceps and triceps super set weight training routines. All of the weight biceps and triceps super set weight training programs are intended for intermediate to advanced weight trainers:

Note: Do not rest when performing a cycle of the super set. Time between sets during the super set cycle should be between 5 and 15 seconds (enough time to get from one exercise station to the next). Upon completion of a super set cycle, rest for 2 to 5 minutes. Allow the muscle groups that have been exercised a minimum of 48 hours rest before performing this super set routine again.