Bis and Tris Workout with Dumbbells


Hi Love!

This is not your average arm workout. This training session puts a fun spin on the classic bicep and tricep exercises we all know and love. Because let’s face it, it’s pretty boring to do the same old standard bicep curls and tricep kickbacks every upper body day. Sometimes you’ve just got to spice it up to stay engaged in your training sessions. 

Why not try something new in the pursuit of sexy sculpted tank top arms? You can find the full workout instructions below.

The Workout

  1. Dumbbell Triple Crush 4x10
  2. Dumbbell 21’s 4x21
  3. Alternating Arm Curls superset with Cross Body Curls 4x10
  4. Alternating Skull Crushers superset with Tricep Press 4x12

Exercise Instructions

Dumbbell Triple Crush

  1. With a neutral grip, hold dumbbells in both hands at your sides.
  2. Curl the weight in hammer curl fashion (with a neutral grip) to chest level.
  3. Press the weights up over your head so that your arms are fully extended above your body.
  4. Keeping the upper arms stationary, bend the elbows to bring the dumbbells and forearms back behind your head.
  5. Use the triceps to extend the arms and bring the dumbbells back up above your head. 
  6. Reverse the movement to lower the weights back down to the starting position.
  7. Repeat.

Dumbbell 21’s

  1. Hold dumbbells in both hands at your sides.
  2. Keeping your upper arms stationary, curl the weights upward until there’s a 90 degree angle at your elbow. 
  3. Slowly lower your arms back down so they are fully extended again.
  4. Repeat for 7 total reps.
  5. From the 90 degree elbow position, curl the weight upward until the dumbbells are at shoulder height. 
  6. Slowly lower your arms back down to the 90 degree elbow position.
  7. Repeat for 7 total reps.
  8. For the last 7 reps, perform curls with full range of motion (from full extension to shoulder height.)

Alternating Arm Bicep Curls

  1. Hold dumbbells in both hands at your sides with a neutral grip.
  2. Curl one dumbbell, twisting your wrist so that your palms face upward (underhand grip.)
  3. Slowly lower the dumbbell back to the starting position.
  4. Repeat with the other side. 

Cross Body Curls

  1. Stand holding two dumbbells by your sides with a neutral grip.
  2. Curl one weight up towards your opposing shoulder. 
  3. Slowly return to the starting position.
  4. Repeat on the other side.

Alternating Skull Crushers

  1. Start lying on an exercise mat with dumbbells in each hand.
  2. Fully extend your arms straight up above your body.
  3. Bend one elbow to bring the dumbbell and forearm down and back behind your head. Keep the upper arm stationary as you do so.
  4. Use your tricep to extend the arm back up to the starting position.
  5. Repeat with the other side.

Tricep Press

  1. Hold a dumbbell between two hands up above your head with arms fully extended.
  2. Keeping the upper arms stationary, bend at the elbows to bring the forearms and dumbbell down behind your head.
  3. Use your triceps to push the dumbbell back up, bringing your arms back to full extension in the starting position.
  4. Repeat.

Want the right game plan and personal accountability to reach your fitness goals?

I've been helping women just like you build muscle, lose fat, and improve their metabolism with an easy to follow flexible diet and FUN training routine. 

If you're ready to say HECK YES to changing your health, your body, and your life, APPLY HERE for 1 on 1 coaching. I will be there to coach you every step of the way so we can get you better, lasting results. 

Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too old, too far off, too busy, or too tired, STOP RIGHT NOW.

You can do this no matter where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap. 

No more waiting for the perfect time. There will never be a perfect moment. The time to make a change is always RIGHT NOW! Let me show you what you can do. 

To Your Good Health & Success,



Pin This Workout for Later


Explore More Posts

Full Body Gym Workout with Supersets

8 Dumbbell Exercises to Spice Up Your Shoulder Workout

Upper Body Cable Machine Workout