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- Calisthenics will change you.
- How to Track and Progress Multiple Goals at the Gym… And Win!
The Most Effective Biceps Workout in 20 Minutes
Think you can’t do a full and highly effective biceps workout in under 20 minutes? Watch this video, try it yourself then see how your arms feel. I think you’ll change your mind…
This a giant set made up of a mechanical drop set. That means you force yourself past failure by switching immediately with no break to another exercise that is slightly easier and/or targets very slightly different areas. This way you can keep going, thus extending your time under tension and creating tons of microtears triggering massive growth.
The exercise are:
- Pronated bicep curls
- Supinated bicep curls
- Hammer curls
- Cheat hammer curls
- Hammer curl burns
- Chin ups
- Chin up negatives
- Chin up burns
Watch the video and perform each exercise in sequence with no break like a circuit. Pause for one minute, then go again. Go round three times and that’s all you need to hit those biceps hard.
Sorry in advance for the arm pain…
