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Moderate Workout

Biceps Training

Moderate   53 minutes

Target Areas: Arms

Equipment: Barbell, Dumbbells, Bench

Asif Kalam
 		    Added By Asif Kalam
Biceps Training
Tags
Full Gym Workouts Arm Workouts Barbell Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 1 round
Cardio Warm-Up
❤️ Moderate (Zone 2)
Cardio Warm-Up
5 minutes
Rest
Rest
30 seconds

Set 2: 4 rounds
Barbell Bicep Curls
Weights: Heavy
❤️ Very Hard (Zone 4)
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 3: 4 rounds
Weights: Heavy
❤️ Very Hard (Zone 4)
Reverse Curl
12 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Alternating Hammer Curls
Weights: Heavy
❤️ Very Hard (Zone 4)
Alternating Hammer Curls
24 reps
Rest
Rest
1 minute

Set 5: 4 rounds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Weights: Heavy
❤️ Very Hard (Zone 4)
Alternating Bicep Curls
24 reps
Rest
Rest
1 minute

Set 6: 4 rounds
Weights: Heavy
❤️ Very Hard (Zone 4)
Close Grip Curl
12 reps
Rest
Rest
1 minute

Set 7: 4 rounds
Right Concentrated Bicep Curls
Weights: Heavy
❤️ Vigorous (Zone 3)
Right Concentrated Bicep Curls
12 reps
Rest
Rest
10 seconds
Left Concentrated Bicep Curls
Weights: Heavy
❤️ Vigorous (Zone 3)
Left Concentrated Bicep Curls
12 reps
Rest
Rest
1 minute

Set 8: 1 round
Cool-Down Walk
❤️ Moderate (Zone 2)
Cool-Down Walk
5 minutes

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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weight loss

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abs & core

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bodyweight

Bodyweight

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Community Created

weightlifting

Weightlifting

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HIIT

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Cardio

toning

Toning

full body

Full Body

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