Artist: FreshSplash

Arm workout with supersets - A guest post by Alberto Nodale

by alberto nodale

We all know the feeling - the workout has to be completed quickly because either the next appointment is coming up or other stressful factors of everyday life are involved. However, this should definitely not affect the efficiency of the workout! In this blog post, I get to share one of my favorite gym tricks as the reigning Mister Austria.

Using an arm workout, I can explain the principle of the superset, which allows for a highly effective workout and time savings at the same time!

What is a superset?

In a superset, you move quickly from one exercise to the next without taking a break between the two exercises. Since you are working different (opposite) muscle groups in each exercise, you can save time while working each muscle group at full strength! (e.g. chest / back, legs / shoulders, biceps / triceps).

Between each superset (exercise 1+ exercise 2), you can take a breath and rest for 30-60 seconds.

How to perform a superset and this workout.

In this workout you will alternate biceps and triceps. Below you will see 6 exercises that are performed in supersets. A superset consists of 3 sets of triceps and 3 sets of biceps each - you should be able to perform a maximum of 8-12 repetitions with the weight you choose. Let's go!

Artist: LightFieldStudios

Superset 1

Exercise 1: Biceps curls

repetitions: 8-12

Sets: 3

Superset with: Triceps Extension

Short rest after each set

The first exercise is the good old bicep curl. Grab a pair of dumbbells and lift them until the barbell almost touches your shoulders. Do not rotate your wrist and make sure you are standing straight and not working from the shoulder. Be sure to isolate the movement!


Exercise 2: Triceps extension

Repetitions: 8-12

Sets: 3

Superset with: Biceps curls

Short rest after each set

For this exercise, you usually grab a dumbbell that is slightly lighter than the one you use for the biceps curls. Perform the exercise as shown in the pictures, making sure to go down as far as possible. Again, isolation is important as you should only focus on the triceps. Do three sets for each arm!

Alternatively, you can use a barbell. If you use a barbell, focus on keeping your elbows close to your head to target the triceps!

Superset 2

Exercise 3: Curls on cable pulley

Repetitions: 8-12

Sets: 3

Superset with: Triceps pushdown on cable pulley

Short rest after each set

For this exercise, use the cable attachment at the lowest position on the cable machine. Range of motion is very important for this exercise - go all the way down and then pull the weight up only from the biceps. Focus on exhaling as you pull up.

Exercise 4: Triceps pushdown on cable pulley.

Repetitions: 8-12

Sets: 3

Superset with: Curls on cable pulley

Short rest after each set


Since you are already on the cable machine, simply adjust the handle to the highest position. Grab the ropes and pull down with just your triceps. Again, focus on the isolation of the exercise to give focus to the triceps. If you find yourself moving your shoulder along too much, lower the weight. The main axis of motion for this exercise is the elbow.

Superset 3

Exercise 5: TRX Biceps Curls

Repetitions: 8-12

Sets: 3

Superset with: TRX Triceps Extension

Short rest after each set


I recently discovered TRX exercises for myself that allow you to work your muscles in a completely different and new way! For this exercise, hold onto the handles and lean all the way back until your arms are fully extended. Pull yourself up in a controlled motion using your biceps. If it's too hard, adjust the position of your feet so that you're standing a little more upright. That's the handy thing - you can adjust the difficulty level simply by changing the angle.

Exercise 6: TRX Triceps Extension

Repetitions: 8-12

Sets: 3

Superset with: TRX Biceps Curls

Short rest after each set


This is probably my favorite TRX exercise - it will work your triceps in a very isolated way and is the perfect finisher for this workout!

Grab the handles and lean forward with your arms extended - similar to the "Superman" position. Then bend your elbows until your head is between your fists. Now, in a controlled motion, extend your arms again and you will feel your triceps burning after a few repetitions! If it's too hard again, you can simply adjust your angle by changing your stance and foot position.

Artist: skynesher

That's it!

That's it - a superset workout to save time while getting an intense workout!

You can either do it as a complete workout or even after a leg or shoulder workout. I love training biceps and triceps in supersets because the two muscle groups don't affect each other at all and you always have full energy for each new set. That's the exciting thing about supersets - the triceps rest while you train your biceps and vice versa!

Try this workout and I promise you won't be disappointed. Use the principle of supersets for different muscle groups if you don't want to miss out on an Effective Workout despite lack of time!

I wish you an energetic workout!

Alberto Nodale

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