15 Minute BURNING Biceps Workout / Dumbbells – Caroline Girvan

Fitness Workout for Women
Trisets for the biceps!! 5 variations of curls to target those biceps using trisets to truly make this a very intense session! This bicep workout is about using solely the biceps to lift and lower the dumbbells…and it’s going to tough! Holds, pulses, slow movements!

A perfect intense workout short in duration and also to use as a finisher to a back session!

All you need for this bicep intense session is a pair of dumbbells! The dumbbells I am using for your reference are 8kg each.

The timer will be on for 20 seconds each exercise set within the triset. The first and third set within the triset are the same; primarily full range, into pulse/hold, and then full range!

Please remember, this workout is based on duration of one minute and shorter rest period than you may do normally so ensure you pause when you need to, including when you are not able to maintain correct form.

HAMMER CURL
PULSE
FULL RANGE

HAMMER CURL
PULSE
FULL RANGE

ALTERNATING CROSS BODY CURLS
BOTH
ALTERNATING

ALTERNATING CROSS BODY CURLS
BOTH
ALTERNATING

PALMS UP CURL
PULSE
FULL RANGE

PALMS UP CURL
PULSE
FULL RANGE

ALTERNATING CURLS
HOLD
ALTERNATING CURLS

WIDE CURLS
HOLD
WIDE CURLS

WIDE CURLS
HOLD
WIDE CURLS

Medley to finish! This will be a combination of full range movements lasting approximately 2 min 30 (including 10 second breaks)!

Another great session to save on those days you would like a short and intense bicep session or post an upper body workout, back being ideal!

I love a good bicep session every once in awhile and I hope you feel those biceps worked as much as I did!!

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Always ensure you warm up before any workout, here is my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

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Today’s recommended add-on workout: https://youtu.be/iY4Ft9K7gZk

Enjoy this workout? You might like this one too: https://youtu.be/ME0cj3FTbms

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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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