Tris, bis and ab= fat blasting super circuit!

Today I burned almost 900 calories doing a cardio, bicep, tricep and abs supersets! Here I will give a detailed workout of how exactly I was able to both torch fat and also build lean muscle in my arms and abs:

Cardio:
15 min step mill

15 min incline trainer 15-20% incline at 3 mph

On assisted pull up machine:

Close grip pull ups

Superset with tricep dips
 

On this I did 4 sets of 3-4 pull ups, unassisted, with assisted tri dips, sets of 10

Then I switched to assisted pull ups 3 more sets of 8 with assisted tri dips sets of 8

I did this because I want to strengthen my grip and get better at pull ups! But I want to do it at the beginning of my workout, when I’m the strongest. So I did as many as I could by myself, then used the assisted bench to finish out my reps.

 

Curved 40 lb barbell superset:

6 reps wide grip curls, 6 reps narrow grip curl, 12 reps narrow bench press for triceps

Repeat X 4

In between sets, I did 12-15 reps leg raise with 10 lb plate raise for abs

 

 

Dumbbell superset:

20lb dumbbell V-curls (see pic --> ) X 10 reps superset with
35 lb dumbbell overhead tricep extension X 10 reps
Repeat X 4
In between sets, I did floor seated V-ups X 12 reps, followed by oblique planks

Cables:

Reverse bicep curl on cable, 50, 60, 70, & 80 lbs X 8-12 reps
With each set that I increased my weight, I decreased my reps.

Superset with wood chops on cable using V rope 40 lbs

 

 

 

I like to keep my body moving! This helps keep your heart rate up and keeps your body burning fat. Your triceps and Biceps are small muscles, and if you only go into the gym to work them by themselves, your heart will likely not get very high (as opposed to working your legs, which are very large muscles and will burn tons of calories on their own). So in order to burn tons of cals while working smaller muscle groups, I always insert some kind of active rest, such as ab work, plyometric movements (squat jumps, etc) or cardiovascular movements (burpees, mountain climbers, etc) in order to keep that heart rate up and keep the calories falling off! 

 

Annie McDonald, House of Glutes on Facebook and HouseofGlutes@outlook.com