I love to do arm workouts. I prefer to do super-sets both to save time and to tire my muscles even more. Here is my favorite Arm Routine consisting of Bicep and Triceps exercises.

All weights listed below are what I use, but that doesn’t mean that is what you need to use. You may need more, or less weight. Each represents a dumbbell in each hand, so for example 15 lbs means 15 lbs in each hand. When you do this routine, the goal is to choose a weight that you can just do about 10 reps with.  At the beginning, it may seem easy at only 15 lb dumbbells, but as you labor on it will get harder and harder. Trust me.

Also, you can increase/decrease the weight with each set as needed. For example you may be able to do the first 2 sets with 15 lb dumbbells, but then need to go down to 12 or 10 lbs to do the last 2 sets. Perfectly fine. Be sure not to overdo it the first time you try this routine. Start with a lighter weight than you may really need and work your way up. 

SUPERSETS, 1 min rest between sets  (use your Gymboss)

Hammer Curls (10-12 reps, 15-20 lbs)
Bench Dips – Can be weighted – feet up on chair (20 reps)
4 sets

Dumbbell Bicep Curl (10 reps, 15 lbs)
Lying Triceps Press (10 reps, 15 lbs)
3 sets

Concentration Curls (10 reps, 15 lbs)
Triceps Dumbbell Kickback (12 reps, 12-15 lbs)
4 sets

Barbell Curls (8 reps, 35 lbs)
Overhead Triceps – w/ 1 dumbbell behind head (10-15 reps, 30 lbs)
3-4 sets