I named this workout after the many supersets it includes…enjoy the burn!


Complete 3 rounds of each of these supersets:

15 EZ bar biceps curls
10 Dumbbell supination curls

10 Incline dumbbell curls
10 Narrow dumbbell curls

12 Dumbbell triceps kickbacks
12 Dumbbell triceps overhead extensions

10 Assisted triceps dips
10 Cable rope triceps pull-downs

10 Dumbbell shoulder press
10 Dumbbell rear delt fly

10 Dumbbell lateral shoulder raises
10 Dumbbell anterior shoulder raises


A superset is when two exercises are completed without rest between each set. For this workout, you would complete two exercises back-to-back, rest, then repeat two more times before moving on to the next superset.

For guidance and instruction on proper and safe performance of an exercise, consult with an exercise professional.

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