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Biceps & Core Burner

Get ready to build strong arms and a rock-solid core! This workout pairs pulling movements with targeted ab work to leave you feeling pumped and powerful from top to bottom.

Created by

robbo

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Dead Hang

2 sets × 20s, 20s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

4 circuits

Chin-Up

1 set × 6 reps

Ab Wheel Rollout - Ab Wheel

1 set × 8 reps

3 circuits

Ring Curl - Rings

1 set × 10 reps

Hanging Knee Raise

1 set × 12 reps

3 circuits

Bicep Curl - Resistance Bands

1 set × 12 reps

Hollow Body Hold

1 set × 30s

Pull-Up (L-Sit)

3 sets × 20s, 20s, 20s

Inverted Row Hold

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Bicep Stretch

1 set × 30s

Child's Pose

1 set × 40s

Cat-Cow

1 set × 40s