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Biceps Builder

Get ready to pump up those biceps! This focused arm workout will leave your muscles feeling strong and full, using smart exercise pairings to maximize every rep.

robbo

Created by

robbo

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

1

Dead Hang

2 sets × 20s, 20s

Main Workout

1

Chin-Up

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

1

Ring Curl - Rings

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Bicep Curl - Resistance Bands

1 set × 12 reps

2

Hammer Curl - Resistance Band

1 set × 12 reps

1

Flexed Arm Hang - Pull Up Bar

3 sets × 20s, 20s, 20s

Cool Down

1

Bicep Stretch

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Wrist Flexibility Stretch

1 set × 30s