15 min biceps pump

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304

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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.

123 Exercises 62 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)

Featured Workouts

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Build big arms like Jason Momoa

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Full arms workout: 50 minutes

1 hour Back & Biceps

Shoulders & Triceps workout

Explore Workouts

Bulldozer Full Arms

High intensity arms workout

Back and Arms for women

Upper Body only with the Rope

Chest and Biceps workout

Full arms workout

Full Upper Body with cables

Upper body workout for beginners

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No Pain No Gain Arms workout

Hotel gym: upper body

1 hour Back & Biceps

Full Arms - 4 Supersets

Finish with the triceps

GymZilla Tribe

Additional Videos

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