40-Minute HIIT Bicep and Tricep Workout

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Today’s workout is a 40-Minute HIIT Bicep and Tricep workout. We will start off this workout with a 1 mile run to get the flood flowing and to get the body warmed. Every .25 mile of this run, we will increase the speed to get our heart rate up.

Next we will hit 8 bicep and tricep exercises, with a majority of them being supersets. Crank through this workout to get those arms feeling swole and fatigued.

We will get some more cardio in by hoping on the treadmill. Try to keep up the intensity on the treadmill to burn all the calories you can. Once you are finished here, stretch it out!

If you have time at the end of this workout, feel free to get some ab work in as well!

Less Intense Version:

The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day.

Demo of Exercises:

Curl Machine – There are multiple versions of this machine, depending on what gym you go to.

Cable tricep extensions
Curls using the curl bar

Cable bicep curls

Standing tricep extensions with curl bar

Cable one arm tricep extensions

Standing dumbbell bicep curls
Cable one arm bicep curls

One arm tricep extensions

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.

bpetrillo153@yahoo.com