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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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.