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
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
Ring Curl - Rings
1 set × 10 reps
Hammer Curl - Resistance Band
1 set × 12 reps
Close Grip Chin-Up - Pull Up Bar
1 set × 6 reps
Concentration Curl - Resistance Band
Row (Single-Arm) - Rings
3 sets × 10 reps, 10 reps, 10 reps
Reverse Curl - Resistance Band
1 set × 15 reps
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)
Wrist Flexibility Stretch