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zakruti.com » Sport, fitness, workout » Jeff Cavalier
This DESTROYED My Biceps in 10 Minutes (SERIOUSLY)

This DESTROYED My Biceps in 10 Minutes (SERIOUSLY)

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Rating: 4.0; Vote: 1
If you don’t have time to go to the gym and get a good biceps workout in, then you are going to love this brutal biceps home workout. In this video, I am going to show you how you can turn 10 minutes into a brutal and effective bicep workout that you can do from the comfort of your home using just one pair of dumbbells and a pull-up bar. The structure of the workout is simple but effective for building big biceps. With a 2 minute and 30 second block, you will be performing two exercises - a curl variation and a negative chin hang. The dumbbells you choose should be between your 12 and 15 rep max on a standard curl. Once you start your 2: 30 timer, pick up the dumbbells and perform the curl variation with a 1-second concentric lifting of the dumbbells and 1-second eccentric lowering of the dumbbells. The next rep is a 2-second concentric and 2-second eccentric, then 3 and 3 seconds, 4 and 4 seconds, 5 and 5 seconds, 5 and 5 seconds again, then descend the time going 4 and 4, 3 and 3, 2 and 2, and finally 1 and 1 second. Once you finish your 10th rep, put the dumbbells down, jump up to the pull-up bar and perform a negative chin hang for as long as you can. Fight every for every inch as you slowly lower down due to fatigue. Once you reach the full eccentric, let go of the bar and rest for the balance of the 2: 30 timer. As soon as the 2 minutes and 30 seconds is finished, pick up the dumbbells and perform the next exercise in the same fashion before attempting the next bar hang. The biceps exercises you will be performing in this home biceps workout are: 1A. Dumbbell Biceps Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down 1B. Negative Chin Hang - until failure REST: Balance of 2: 30 2A. Dumbbell Drag Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down 2B. Negative Chin Hang - until failure REST: Balance of 2: 30 3A. DB Hammer Curl (with pronation at the top) - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down 3B. Negative Chin Hang - until failure REST: Balance of 2: 30 4A. DB Waiter’s Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down 4B. Negative Chin Hang - until failure This home biceps workout is brutal because of how much tension you are driving into the biceps throughout the workout. Not only in the timed reps, but also in the flexed arm hang. With this home dumbbell workout, you no longer have an excuse to skip your next biceps workout because you are short on time. You don’t even need to spend precious time driving to and from the gym in order to get bigger biceps. I’ve always said that you can either train hard or you can train long, but you can’t do both. This biceps workout trades in time for intensity. Since this workout is so intense, you will likely be torched by the end of the 10 minutes just like I was by the end of it. Should you be doing this workout every time you train your biceps I don’t think it’s necessary but if you are short on time, then this will be one of the best biceps workouts you can do in the limited time you have. The added benefit of this workout to get big biceps is that it can be done from the comfort of your own home as long as you have a pair of dumbbells and pull-up bar. Remember, just because the time you have is limited, doesn’t mean that you have to sacrifice an intense and effective workout to get bigger biceps. This style of workout is also applicable to multiple muscle groups so that no matter what you are training, you can torch them in just 10 minutes. Torch Your Biceps - Subscribe to this channel here -
Date: 2024-10-11

Comments and reviews: 20


Chest: 1. Flat Bench Dumbbell Press superset - Dips to Failure lean forword legs raised
2. Dumbell pullover Targeting Upper chest Superset - Dips to failure
3. Decline Dumbbell press -SuperSet - Dips to failure
4. Smith Machine Close hand V grip press - Dips to Failure
Shoulders 1. Kneeling Alternating Dumbbell press - Superset Handstand pushup to Failure
2. Standing Dumbbell Abduction Row - Superset Handstand Pushups to Failure
3. Alternating Dumbbell raises -Superset -Handstand pushups to failure
4. Cross arrm standing cable pulls. -Handstand pushups to failure
Back 1. Wide grip lat pulldowns -Superset - Pullups to failure
2. Incline Dubbell Rows -Superst - Pullups to Failure
3. Close Grip Lat pull down. - Pullups to Failure
4. Dumbbell pullover -(Elbows Flaired) - pullups to failure
Legs 1. Toe elevated Goblet Squat - Superset - Weighted vest Box jumps
2. Cable pistol squat - Superset - Weighted vest Box jumps
3. Reveres Smith Machine Curtsy lung with 3 second pulses Superset - Jumps
4. Calf machine raises - Superset - Weighted Vest Box Jumps
Tricips 1. lying tricp or Dumbbell extensions -Superset Dips - Upright not leaning forware
2. Standing PowerBombs -Superset -Dips
3. Overhead Tricep rope Extensions Superset - Dips
4. Hands Staggered pushups with weight on back - Superset Dip
Glutes 1. Machine Glute Kick backs Superset Romanian Split Squat - Lean Forward
2. Single-Leg Kettlebell Deadlift Superset Romanian Split Squat - Lean Forward
3. Elevated Summo with 3 second pulse at bottom - Romanian Split Squat -
4. Single or both legs Kick back on Smith mach with belly on a flat bench -Superset with Romanian Split Squat
Biceps - 1. Inclined Spider curls - Chinup Hold
2. Banded Trifecta Curls - Chinup Hold
3. Standing Barbell Curls -Chinup Hold
4. Cable Lip Curls - Chinup Hold
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Man, where would I be without your information. From training to stretches and posture correction. Struggled with lower back pain and posture for years, and the stretches and spinal decompression videos worked like a charm. I feel like I turned the clock back several years. Currently losing weight and hope to naturally manage my discomfort for as long as possible.
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Can you do these every muscle group targeted videos but either can't leave home or traveling version. Short time and ones you could do in a basic hotel room. I assume everything that can be found in a basic hotel room everyone could find at home. Chair, table, doorway, towel, but not really lifting options like barbels (except like a chair.
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Jeff i think that you need to start putting more videos about posture improvement cuz everywhere i see left and right people are walking with kyphosis and APT or rounded shoulders.
By now everyone knows how to grow mucsles but rarely people know how bad posture wrecks your neck, shoulders or spine
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I would replace the Waiter Curl at the end with a Wall Incline Curl. Stand straight against the wall then walk your feet out 3-4 feet from the wall but keep your upper back against the wall. Now you are ending on a stretch based movement instead of another contraction.
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Another great workout - thank you very much, Jeff! Could you give an alternative exercise for the Negative Chin Hangs for those of us who don't have a pull up bar at home I only have access to dumbbells - is there anything I can do with them to substitute the Chin Hangs
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For those strict nutters out there, I'm just thinking that this would be even more challenging / punishing doing it with strict curls. Surprised Jeff didn't do it like that this time.
And yes please, it'd be awesome if you did a DESTROYED IN 10 series
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Says The guy that's been lifting since hes 8 and still is the same size 1, 000 years later talking about this is how you grow lol. All jokes aside yes this is definitely a great size building workout just eat more protein if your looking for more size.
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I just did this and boy my arms are broken! I only used 8kg dumbbells too and man it’s a killer guys! Those negative chin hangs are brutal but I squeezed everything! Definitely recommend to everyone and will do this each arm training
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Time under tension is where it's at for sure! I've incorporated it in alot of my work outs and I get a killer burn. I want to see what backs chest an all the above an what you choose for each. Thanks for all Great vids man keep it up!
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I’m 12 years old I’ve been workout out for a while and I have not seen and difference in my physique my goal is to build muscle at my age will that be possible to build a decent amount of muscle, please answer anyone that knows
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Looking forward to the series, how to destroy x in 10 mins. I work away often, I keep a portable door pull up bar & some bands. If you could make it accessible for that would be awesome. With this workout I would use my rucksack/carry bag
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Great upload! Glad you will continue the series. I'd like a chest one next. And, when it is time for legs, how about it is separated into 10' for quads (I'd like to see creeping lunges and banded goblet squat, in it) and 10' for glutes-HS
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To be honest, I was 4 drinks deep and going to skip my workout when I queued up this video.
When Jeff said grab the dumbells, I did, and holy shit. This was a fantastic ten minute bicep hit.
Thank you Jeff!
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I thought drag curls you literally drag them all the way up, not drag first half and curl the second half of the movement Pretty sure John Meadows dragged them all the way up, good for peak and brachialis
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love these. I respond the best with short but intense ones like this since its easier for me not to fall off the wagon because i dont have time or something. I can always spare 10min
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thank you. i'm going to try this today (Friday, which happens to be a scheduled cardio workout day. i'm going to add this at the end of it and i'll have the weekend to recover.
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Pls Jeff, we absolutely need the series. There is always value in using less time to achieve same effect and quality. That is the whole point of machines, computers and AI
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Jeff could you check with your team to do up the playlists It would be better if you have these well documented. So it doesn’t get lost. Thanks for everything!
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I only workout at home with two 20 lbs dumbells as I can't drive to get to a gym and that's what I have, so yes, more videos like this would be tremendously helpful.
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