15 min biceps pump

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Arms - Biceps

💀 Hardcore

20 min

3 Exercises

Full Workout Routine

Biceps Superset Round 1

Additional Videos

How to: supinated Biceps Curls

Watch the most important tips for the supinated biceps curls explained well by my GymZilla colleague and coach.

Supinated Dumbbell Curls - Set 1

Weight: lighter DBs (example: 8 kg dumbbells). Watch an additional video above.

Reps: 10 per arm

Completed
Reverse Barbell Curls - Set 1

Weight: lighter barbell (example: 15kg)

Reps: 15

Completed
Rest: 1 m
Supinated Dumbbell Curls - Set 2

Weight: increase slightly (example: 10 kg dumbbells)

Reps: 10 per arm

Completed
Reverse Barbell Curls - Set 2

Weight: increase (example: 20kg)

Reps: 12

Completed
Rest: 1 m
Supinated Dumbbell Curls - Set 3

Weight: increase slightly (example: 12 kg dumbbells)

Reps: 10 per arm

Completed
Reverse Barbell Curls - Set 3

Weight: increase (example: 25kg)

Reps: 10

Completed
Rest: 1m 30s

Rope Curls Drop set Round 2

Rope curls Drop set 1 (mini-set 1)

Starting Weight: heavier weight (example: 20kg)

Reps: 10

Completed
Rope curls Drop set 1 (mini-set 2)

Weight: 30-40% lower (example: 12kg)

Reps: 15

Completed
Rest: 1m 30s
Rope curls Drop set 2 (mini-set 1)

Starting Weight: heavier weight (example: 25kg)

Reps: 8

Completed
Rope curls Drop set 2 (mini-set 2)

Weight: 30-40% lower (example: 15kg)

Reps: 12

Completed
Rest: 1m 30s
Rope curls Drop set 3 (mini-set 1)

Starting Weight: same as the 2nd set (example: 25kg)

Reps: 8

Completed
Rope curls Drop set 3 (mini-set 2)

Weight: 30-40% lower (example: 15kg)

Reps: 12

Completed
Rest: 1m 30s

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Workout Description

Try this biceps routine after a back workout

This Biceps workout routine consists of 3 exercises you can use after a back or chest workout. 3 exercises are enough because the intensity is very high.

THE ROUTINE

1) DB supinated curls superset with

2) Reverse biceps curls

3) Cable curls ( all sets are drop sets)

For DB supinated biceps curls, you can find an additional video where the form of the exercise is explained in details.

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

102 Exercises 46 Workouts 1 Programs

15 min biceps pump

Full Workout Routine

Biceps Superset Round 1

Additional Videos

How to: supinated Biceps Curls

Supinated Dumbbell Curls - Set 1

Reverse Barbell Curls - Set 1

Supinated Dumbbell Curls - Set 2

Reverse Barbell Curls - Set 2

Supinated Dumbbell Curls - Set 3

Reverse Barbell Curls - Set 3

Rope Curls Drop set Round 2

Rope curls Drop set 1 (mini-set 1)

Rope curls Drop set 1 (mini-set 2)

Rope curls Drop set 2 (mini-set 1)

Rope curls Drop set 2 (mini-set 2)

Rope curls Drop set 3 (mini-set 1)

Rope curls Drop set 3 (mini-set 2)

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Build big arms like Jason Momoa

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1 hour Back & Biceps

Shoulders & Triceps workout

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Hotel gym: upper body

No Pain No Gain Arms workout

Upper body workout for beginners

Back / Triceps workout

20 min Biceps pump!

Shoulder & arms workout

Bulldozer Full Arms

1 hour Back & Biceps

Build big arms like Jason Momoa

High intensity arms workout

Finish with the triceps

Shoulders & Triceps workout

Upper body - focus on bench press strength

GymZilla Tribe

Additional Videos

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