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10 Min - Home Biceps Workout (SETS AND REPS INCLUDED)

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Rating: 4.0; Vote: 1

t have a home gym, have a pair of dumbbells laying around. Furthermore, we often have a single resistance band or are able to purchase one inexpensively at any local sporting goods store. As I said, it doesn-t matter which one you want to use for this workout, they will both get the job done. That said, let-s start breaking down the lighter biceps band workout. The key to the effectiveness of this home workout for biceps is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the biceps exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes. If at any point you feel as if you can-t complete the reps due to the overwhelming metabolic burn in your arms, simply rest as briefly as possible and get back to cranking out your reps until the time is over. The exercises, sets and reps in this lighter band home biceps workout are as follows: Light Home Biceps Workout - No Money Curls - 45 sec on / 15 sec off x 2 - Banded Drag Curl 45 sec on / 15 sec off x 2 - Lip Buster Step Back Curls - 45 sec on / 15 sec off x 2 - Cross Body Hammer Curls - 45 sec on / 15 sec off x 2 - Leaning Stretch Curls - 45 sec on / 15 sec off x 2 If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this biceps workout. Just like the lighter version, you will be able to do this entire workout for your biceps at home. The best part is, you will only need a single pair of heavier dumbbell to get the job done. By structuring the exercises in a way that the easier moves are saved for when the arms are more fatigued, you will be able to keep going even when you are feeling at your most tired. That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level. The exercises, sets and reps in this heavier dumbbell home biceps workout are as follows: Heavy Home Biceps Workout - -Straight Bar- DB Curls - 1: 00 on / 1: 00 off - DB Drag Curls - 1: 00 on / 1: 00 off - Alt. DB Curls - 1: 00 on / 1: 00 off - DB Cross Body Hammer Curls - 1: 00 on / 1: 00 off - DB Waiter-s Curl - 0: 45 on / 15 sec off - DB ISO/ECC Burnout x 1: 00 Keep in mind, following your last db waiter-s curl exercise, you will take just a 15 second rest before you finish off your workout with a combination isometric/eccentric biceps hold exercise for 60 seconds. The goal is to try and complete the entire minute without maintaining some level of tension in your biceps in either an isometric or eccentric form. This is tough but something you can do if you put your mind to it. If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx. com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan. For another at home bicep workout and workouts for biceps at home, be sure to
Date: 2022-04-22

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Comments and reviews: 10

athleanx
So just completed 2 sets of the band 10 min bicep and my biceps hurt more than my put together 20 to 30 min bicep workout. So I'm gonna incorporate this into my workout session and start changing things up.
I also did your 7 min abs workout this morning and yea my other multi ab workouts wich come from some of your other videoes and other workouts felt like I wasn't doing them right. Needless to say your workouts are going on the schedule.
As you said I started to hate you but that's good because I always yelled at Tony Horton when doing his workouts even the 10 minute trainer was a whopper
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Rafiq
I have been trying this workout and yes this works. Painful in a good way. By the way, my goals is not to get the Tennis ball biceps like Jeff. I know all white dudes want the tennis ball biceps after watching the MV of Enrique with his Gf Anna Kournikova. My goals is to get Durian biceps - Asian. AAA. Asian And Arrogant. -
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Dystopic
After few months of not hitting the gym, I tried this routine, and started curling for 45 seconds with lighter weights. Now my biceps and tendons are super sore for a fee days now, but I feel like it's better than just my regular routine of -10 reps and rest for 30 seconds-. Thanks Jeff.
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Rafiq
I believe this will work. Im trying to get pass 1 minute(The dumbell version) and it is really challenging. For now i could only made it till 10 seconds left on the timer. Must put in more effort and becareful cos i did slightly injured my left wrist. Jeff is the champion.
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sport
Omg, this was so hard but so effective, it wasn-t easy for me and I did fail on a couple of them but I pushed through and my biceps have never been so pumped ever, thank you Jeff I will defiantly be doing this workout more!
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Jose
Is it possible to incorporate this style of working out for 10 minutes with other body parts? if so can you please do the videos, cause if i wanted to do a a split of say 2 muscle groups 10 minutes each sounds great. imo
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Eddie
I'd love to get one month training with this guy.
What about a tour? Tour some small venues. Get a gym set up on a stage and do seminars. Maybe get some volunteers warmed up and on stage.
I'd pay for that
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Michael
Jeff your awesome since this plandemic I have been able to start my own home workouts. And now as my gym is reopening I canceled my membership because you have shown me how to do good workouts from home! Yeah!
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OnEMuMu
Overweight fella here, weight 130kg height 200cm, no real muscle mass. Thinking of starting your workout here. What are your thoughts on taking some L-Carnitine? I have some belly fat I need to get rid of.
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