7 Minute Biceps Workout: Learn how to train the biceps in 7 minutes simply using some dumbbels in the comfort of your home.
Biceps Workout: 7-Min Biceps Workout with Dumbbells at Home
7-Min Biceps Workout with Dumbbells at Home
Tri-set:
Alternate Dumbbell Curls 2 sets of 8-15 reps (no rest)
Hammer Curls 2 sets of 8-15 reps (no rest)
Concentration Curls 2 sets of 8-15 reps (1 min rest)
Biceps Workout Notes:
1) Train the biceps twice a week.
2) You can do them in conjunction with your chest and triceps, or your back, or your chest and shoulders. 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. That would make the routine around 10 minutes in length.
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Yep, at home when I aint got the time, or just for fun at any time, this is great stuff.
I think push-ups also is a great thing.
great stuff HUGO, keep it up. thank you.
andy
Good work out for the arms. Ecspecially the concentration curls. Negative resistance curls would be a really great add on to the routin.
Thanks for the comment!