Today I am going to share a third natural bodybuilding biceps workout that you can do from home. The only equipment needed is just an adjustable bench and a pair of dumbbells. However, if you don’t have access to the bench, there is an alternate routine that I will show you which will get the job done as well.
This routine consists of three exercises that are to be performed one after the other with no rest in between. After the third exercise you will only rest 60 seconds before repeating again. Two sets performed in this manner will take you around 7 minutes. If you have more time, you can do an extra set.
With that said, here is the 7 minute routine.
7 Min Home Biceps Workout # 3:
Tri-Set:
Incline Reverse Dumbbell Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.
Incline Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.
One Arm Preacher Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do concentration curls either standing or sitting down.
This is 1 set. Rest 60 seconds and repeat 1-2 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.
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