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Brutal Biceps & Triceps Superset Workout for Bigger Arms

Brutal Biceps & Triceps Superset Workout for Bigger Arms

I took Challenge winners Travis, Colby, and Rachel through a brutal biceps and triceps workout they won’t forget — here’s how it went down.

Written By Jim Stoppani, PhD

Updated June 2, 2025

One of the best parts of running transformation challenges on JimStoppani.com is getting to meet some of the incredible people behind the before-and-after photos.

That’s what Winner’s Weekend is all about—inviting the top challenge participants and JYM Army members out to Los Angeles to celebrate their hard work and train with me in person.

This year, I had the privilege of working with three standout winners: Travis Haney , Colby Smith , and Rachel Elliot .

Travis, age 46, is a Blackhawk helicopter pilot in the Army with over 27 years of active-duty service. He flew in from Colorado after dominating the 2024 Summer Shred Challenge (which used the XS8 training and diet program ).

Colby, 43, is a Navy veteran and father of two from North Carolina who won the 2024 Super-Man Remastered Challenge .

And Rachel, a 29-year-old personal trainer from Virginia and fellow Summer Shred Challenge winner, used the challenge as a comeback moment after hitting a tough stretch in life.

To mark the occasion, I put them through a brutal superset arm workout—eight total exercises, four for biceps and four for triceps, performed as supersets with three rounds per pairing and 6–15 reps per set.

This was a celebration, sure, but we weren’t here to take it easy.