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
Arm Circle
2 sets × 30s, 30s
Pull Apart - Resistance Band
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
3 sets × 10 reps, 10 reps, 10 reps
Close Grip Chin-Up - Pull Up Bar
3 sets × 6 reps, 6 reps, 6 reps
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
Bicep Stretch
1 set × 30s
Shoulder Stretch (Cross-Body)