Biceps

Moderate Duration 23 minutes

Target Areas: Arms

Equipment: Dumbbell

Added By Saj Saj

Big biceps

Exercises

Set 1: 4 rounds

Weights: Moderate

Olympic Bar Curls

8 reps

Weights: Moderate

Olympic Bar Curls Negative

4 reps

Rest

1 minute

Set 2: 1 round

Weights: Moderate

Dead Hang Peacher Curl

10 reps

Weights: Moderate

Ez Bar Preacher Curls Close Grip

5 reps

Rest

1 minute

Set 3: 1 round

Weights: Moderate

Dead Hang Peacher Curl

10 reps

Weights: Moderate

Ez Bar Preacher Curls Wide Grip

5 reps

Rest

1 minute

Set 4: 1 round

Weights: Moderate

Dead Hang Peacher Curl

10 reps

Weights: Moderate

Ez Bar Preacher Curls Close Grip

5 reps

Rest

1 minute

Set 5: 1 round

Weights: Moderate

Dead Hang Peacher Curl

10 reps

Weights: Moderate

Ez Bar Preacher Curls Wide Grip

5 reps

Rest

1 minute

Set 6: 4 rounds

Weights: Heavy

Rope Hammer Curls

8 reps

Weights: Moderate

Reverse Grip Curls

4 reps

Rest

1 minute

Set 7: 4 rounds

Weights: Moderate

Incline Curls

8 reps

Weights: Moderate

Incline Hammer Curls

8 reps

Weights: Moderate

Hammer Curls

8 reps

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Top Choice for this Workout

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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.

Quickdraw Adjustable Dumbbells