7 Min Giant Set Home Natural Bodybuilding Biceps Workout

Today I am going to share with you a natural bodybuilding biceps workout that you can do from the comfort of your home just using a pair of dumbbells and an adjustable bench. This routine is guaranteed to create a massive burn in your biceps muscles and induce some major growth!

This biceps routine will not take too long….2 giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these giant sets for best results. This shoulder workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Biceps Workout

Giant Set:

Incline Curls (start with palms down and rotate hand as you move up) 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.
Spider Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, you can do concentration curls instead.
Reverse Dumbbell Curls 2-4 sets of 8-15 reps (no rest)
Dumbbell Curls 2 sets of 8-15 reps (60 second rest)

This is 1 set. Rest 60 seconds and repeat 1-3 more times.

Biceps Workout Notes:
1) Train the biceps twice a week.

2) You can do your biceps in conjunction with your chest and triceps, your back, or shoulders/triceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Speak Your Mind

(required)

* Copy This Password *

* Type Or Paste Password Here *

2 Comments

  1. This is a Bicep workout but in the Workout Notes you say “Train Shoulders 2x per week” and then the next comment talks about when to train biceps. Was this a typo? Did you mean to say “Train Biceps 2x per week”? and then what days you could incorporate biceps?

    • Nice catch! Sorry about the typo…will fix. Please take a look at the 3 training splits listed above in order to see in what days you can train the biceps. Best! HR

Leave a Comment with Facebook for 7 Min Giant Set Home Natural Bodybuilding Biceps Workout

Get Shape Up Now For FREE & Join my All Natural Body Building Newsletter.