Quick Ultimate Biceps

Moderate Duration 14 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench

Added By Anas Memon

Exercises

Set 1: 1 round

Weights: Moderate

Bicep Curls

15 reps

Rest

15 seconds

Weights: Moderate

Alternating Bicep Curls

15 reps

Rest

15 seconds

Weights: Moderate

Alternating Hammer Curls

15 reps

Rest

15 seconds

Weights: Moderate

Hammer Curls

15 reps

Rest

15 seconds

Weights: Moderate

Right Concentrated Bicep Curls

8 reps

Weights: Moderate

Left Concentrated Bicep Curls

8 reps

Rest

1 minute

Set 2: 1 round

Weights: Moderate

Bicep Curls

12 reps

Rest

15 seconds

Weights: Moderate

Alternating Bicep Curls

12 reps

Rest

15 seconds

Weights: Moderate

Alternating Hammer Curls

12 reps

Rest

15 seconds

Weights: Moderate

Hammer Curls

12 reps

Rest

15 seconds

Weights: Moderate

Right Concentrated Bicep Curls

6 reps

Weights: Moderate

Left Concentrated Bicep Curls

6 reps

Rest

1 minute

Set 3: 1 round

Weights: Moderate

Bicep Curls

10 reps

Rest

15 seconds

Weights: Moderate

Alternating Bicep Curls

10 reps

Rest

15 seconds

Weights: Moderate

Alternating Hammer Curls

10 reps

Rest

15 seconds

Weights: Moderate

Hammer Curls

10 reps

Rest

15 seconds

Weights: Moderate

Right Concentrated Bicep Curls

5 reps

Weights: Moderate

Left Concentrated Bicep Curls

5 reps

Rest

1 minute

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Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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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