10 MINUTES BICEP WORKOUT

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10 MINUTE KILLER BICEP WORKOUT

1a) Barbell Drag Curls 4 sets x 10 reps.
*TIPS - Grip the barbell right outside of shoulder width. Slightly pull your elbows back to where the barbell is about 1-2 inches away from your body. Now lift the weight up staying in that position until your biceps are fully contracted. Now slowly lower the bar back to the starting position.
1b) Barbell Killer 21s 4 sets x 7/7/7 reps.
*TIPS* - Grip the barbell at shoulder width or just a little bit closer. From the bottom position, curl the weight up halfway and then lower back to the bottom position. Repeat this for 7 reps, now from the halfway up position, curl the weight to the top until your biceps are fully contracted. Now lower the bar back to the halfway position. Repeat that for another 7 reps. Now do 7 full reps from the bottom all the way to the top.
1c) DB Advanced Curls 4 sets x 5/5/5 reps
*TIPS* - With a dumbbell in both hands, lift one dumbbell up to the halfway point and hold it there, with the other arm do 5 regular hammer curls. After those 5 reps, now hold that arm halfway up and perform 5 reps with the opposite arm. Now do 5 reps together.
(Go ahead and set everything up because you’re going to do all of these exercises back to back. Once you finish all 3 exercises, rest for 30 seconds and then repeat 3 more times for a total of 4 total sets!!!)