Biceps Workout: 7-Min Biceps Workout with Dumbbells at Home

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7-Min Biceps Workout with Dumbbells at Home

Tri-set:
Alternate Dumbbell Curls 2 sets of 8-15 reps (no rest)
Hammer Curls 2 sets of 8-15 reps (no rest)
Concentration Curls 2 sets of 8-15 reps (1 min rest)

Biceps Workout Notes:
1) Train the biceps twice a week.

2) You can do them in conjunction with your chest and triceps, or your back, or your chest and shoulders. 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. That would make the routine around 10 minutes in length.

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1. By: HugoRiveraFitness
2. Categories How To
3. Views 4,014
4. Added :18-Aug-10
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