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Biceps Builder

Get ready to feel that satisfying biceps burn! This focused arm workout will help you build stronger, fuller biceps while keeping things fresh and challenging from start to finish.

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Created by

DanyBoy

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Wrist Circle

2 sets × 20s, 20s

1

Bicep Curl - Dumbbell

2 sets × 12 reps, 12 reps

Main Workout

1

Dumbbell Bicep Curl

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

1

Bicep Curl (Incline) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

1

Hammer Curl - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

1

Concentration Curl - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

3 circuits
1

Bicep Curl (Zottman) - Dumbbell

1 set × 10 reps

2

Reverse Curl - Dumbbell

1 set × 12 reps

Cool Down

1

Bicep Stretch

2 sets × 30s, 30s

1

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

1

Wrist Flexibility Stretch

2 sets × 20s, 20s