Crazy Biceps Circuit


Crazy Biceps circuit

Workout Facts

Length: 20 minutes

Equipment: Barbell, Dumbells

Target: Biceps

Level: Intermediate

The Crazy Biceps Circuit

Scroll down for exercise images

A Barbell curls 15,12,12 3
B Reverse grip Barbell curls 12, 10, 10 3
C Hammer curls 12, 10, 10 3
D Dumbbell curls 12, 10, 10 3
E Pull-ups 8, 6, 6 3
F biceps stretch 15 sec per arm 3

This Crazy biceps Circuit will make your biceps explode. This will trigger every single muscle fiber to grow, grow and grow!

In a circuit we do one set of every exercise after one another without a break and take a minute rest when you have done one set of every exercise. But because we are doing a Circuit on just one muscle group we have to adjust it a bit. That's why we will have a 30 sec rest between every exercise. The rest at the end will be one minute.

This crazy biceps workout uses both barbell and dumbbell exercises this will get you the best result. However if you only have dumbbells it's still doable

Crazy Biceps Workout Tips

  • Choose a weight with which you can just make the reps stated
  • Form is more important than weight, meaning you will get better result by choosing a lower weight and making clean reps, instead of bad reps with a lot of weight
  • If you feel this workout is too much for you, than stop doing it! This workout is really heavy. It's better to start with a lighter biceps routine rather than injuring yourself.
  • Do not do this workout more than once per two weeks
  • If you're really serious about training and transforming your whole body instead of just your arms, take a look at The Turbulence Training Program, which is designed by Men's Health Magazine's Craig Ballantyne.

Crazy Biceps Circuit Exercise Guide

Barbell curls

Barbell Curls

  • Grab a barbell with both of your palms facing up.
  • Bring the barbell up to you shoulders.
  • Slowly lower back the barbell to your waist. That's one rep

Overhand Barbell Curls

  • Grab a barbell with both of your palms facing down.
  • Bring the barbell up to you shoulders.
  • Slowly lower back the barbell to your waist.
Hammer curls

Hammer Curls

  • Grab a set of dumbbells. Lift your left hand to your shoulder, with the palm of your hand point inwards (like holding a hammer).
  • Lower the hand all the way down.
  • Repeat with your right hand
Bicep curls

Bicep Curls

  • Grab a set of dumbbells.
  • Lift your left hand to your shoulder, with the palm of your hand facing diagonally up.
  • Lower the hand all the way down.
  • Repeat with your right hand
Pull ups

Pull ups

  • Grab a pull-up bar with both hands on shoulder width.
  • Pull yourself up until your chin reaches the bar.
  • Lower yourself

Hope you enjoyed this article, be sure to check out the 10 Minute fatloss plan too.. For everyone that does not have the time to go to the gym, but still wants a stunning body.

Best of luck

Romano Chandansingh

Please share this article if you liked it. I would appreciate it a lot!

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