Biceps Circuit Training

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Experience Beginner (1-2 years)
Time 45 minutes/day
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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10%

Bicep workouts are essential for almost every move in the weight room. And if you’re like most lifters, you know there’s nothing better than a solid dumbbell workout—especially one you can do in half an hour or less.

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Description


Day 1 - Biceps

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Circuit
Standing Alternating Dumbbell Curls
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Biceps Stretch demonstrationPlay Biceps Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Behind-the-Back Bicep Stretch demonstrationPlay Standing Behind-the-Back Bicep Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Biceps Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/16/2021, UTC


Last Updated: 11/16/2021, UTC

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