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Biceps Builder

Get ready to pump up those arms! This focused biceps session uses your bodyweight to build real strength and size, leaving your arms feeling worked and energized.

Created by

robbo

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Dead Hang

2 sets × 20s, 20s

Main Workout

Chin-Up

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

Ring Curl - Rings

3 sets × 10 reps, 10 reps, 10 reps

Close Grip Chin-Up - Pull Up Bar

3 sets × 6 reps, 6 reps, 6 reps

3 circuits

Row (Single-Arm) - Rings

1 set × 10 reps

Bicep Curl - Resistance Bands

1 set × 15 reps

Flexed Arm Hang - Pull Up Bar

3 sets × 20s, 20s, 20s

Cool Down

Bicep Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Dead Hang

1 set × 30s