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Biceps Burner

Get ready to feel a serious pump — this workout hammers your biceps from every angle, leaving your arms completely torched by the end!

Created by

robbo

Workout Breakdown

Arm Circle

2 sets × 30s, 30s

Resistance Band Pull Apart

2 sets × 15 reps, 15 reps

Dead Hang

2 sets × 20s, 20s

Chin-Up

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

4 circuits

Ring Curl - Rings

1 set × 10 reps

Hammer Curl - Resistance Band

1 set × 12 reps

3 circuits

Close Grip Chin-Up - Pull Up Bar

1 set × 6 reps

Concentration Curl - Resistance Band

1 set × 12 reps

Row (Single-Arm) - Rings

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Reverse Curl - Resistance Band

1 set × 15 reps

Dead Hang

1 set × 20s

Bicep Curl - Resistance Bands

3 sets × 20 reps, 20 reps, 20 reps

Flexed Arm Hang - Pull Up Bar

3 sets × 20s, 20s, 20s

Bicep Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Wrist Flexibility Stretch

1 set × 30s