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20 min Biceps pump!

Arms - Biceps - Forearms

🥵 Very Hard

20 min

5 Exercises

Full Workout Routine

Superset 1 Round 1

V Bar Cable Curls - Set 1

Weight: not too heavy (example: 15kg)

Reps: 12

Completed

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Featured Workouts

7.1k

FREE

The most effective chest workout

You have to try this workout if you want the best pump ever!

🤮 Puke

1 hour

5.3k

FREE

Build big arms like Jason Momoa

Build arms like Aquaman with this workout.

😰 Hard

1 hour

4.4k

FREE

Quads focused killer workout

With this workout, you will grow your quadriceps fast.

😰 Hard

1:10h

Explore Workouts

4.1k

Total Failure Workout with a PRO

Try this shoulders and triceps workout for max results with a Pro!

💀 Hardcore

1:15h

2.2k

FREE

Shoulders & Triceps workout

This workout consists of 4 shoulders and 4 triceps exercises.

😰 Hard

1:15h

2.9k

FREE

Finish with the triceps

Finish the chest/back workout with 4 triceps exercises

😰 Hard

20 min

5.8k

FREE

Bigger Biceps Guns Workout

Double the size of your biceps! The last exercise is a killer!

😰 Hard

45min

1.2k

Upper body workout for beginners

This workout engages only the Back, the Biceps, and the Triceps.

😇 Light

45 min

4.6k

FREE

1 hour Back & Biceps

Back and Biceps workout to finish in 1 hour

😰 Hard

1 hour

2.9k

Full Upper Body with cables

The best full upper body pump ever!

🤮 Puke

2.9k

Back and Arms for women

Back and Arms workout to look fit at the beach!

😮‍💨 Medium

1:15h

4.8k

FREE

Full Arms - 4 Supersets

Insane pump to grow arms fast.

🤮 Puke

1:15h

3.3k

FREE

Upper Body only with the Rope

You only need the rope and the cable machine. No chest exercises.

💀 Hardcore

70min

5.1k

Biceps Ultra Pump Finisher

Only 2 exercises with cluster set routine!

💀 Hardcore

25min

5.2k

FREE

No Pain No Gain Arms workout

Advanced (biceps+triceps) workout to GROW arms FAST!

🤮 Puke

1:20h

3.2k

Full arms workout

Pump Biceps and Triceps in 1 hour

🥵 Very Hard

1 hour

1.4k

FREE

Back / Triceps workout

The workout to hit the full back and all 3 heads of the triceps

😮‍💨 Medium

1:30h

Workout Description

Finish the back or chest workout with this biceps routine.

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Dalibor DOMINATOR

@dalibor-dominator

Meet Dalibor, a former bodybuilding champion with extensive experience and numerous medals, whose incredible physique continues to captivate despite his retirement from competition.

20 min Biceps pump!

Full Workout Routine

Superset 1 Round 1

V Bar Cable Curls - Set 1

Featured Workouts

The most effective chest workout

Build big arms like Jason Momoa

Quads focused killer workout

Explore Workouts

Total Failure Workout with a PRO

Shoulders & Triceps workout

Finish with the triceps

Bigger Biceps Guns Workout

Upper body workout for beginners

1 hour Back & Biceps

Full Upper Body with cables

Back and Arms for women

Full Arms - 4 Supersets

Upper Body only with the Rope

Biceps Ultra Pump Finisher

No Pain No Gain Arms workout

Full arms workout

Back / Triceps workout

Dalibor DOMINATOR

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