Blast Your Biceps Circuit

I don’t think I need to convince you to blast your biceps- the most popular muscle to exercise. Ever since we were kids, someone would say ”Show me your muscles!” and you would know exactly what to do. Yes, the biceps muscles are popular, but they are also very functional in completing your daily activities. Blast your biceps like they should be worked!

Not only are your biceps your “beach” muscles, but weak biceps are correlated with shoulder pain. A little known fact about your biceps muscles is that they are attached to your shoulder with two separate tendons. The long biceps tendon, in particular, can become damaged and cause bicipital tendonitis, which results in shoulder pain. Therefore, keep your biceps muscles and tendons strong and healthy with the Blast Your Biceps Arm Circuit Workout Routine to prevent this condition.

Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat.

If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.

When you finish this workout, post your time below. Next time you come back to the site, you will be able to reference it.

Your Biceps Workout Routine

Lunge Curls (Dumbbells) – Click to view the video

A great total body workout routine which includes your legs and biceps.

Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles.

Triceps Kickbacks - Click to view the video

Work your triceps to balance out the attention your are about to give your biceps.

Muscles Worked: Triceps.

Two – Arm Curls (Dumbbells) – Click to view the video

Gotta do 45 seconds of curls on each side. Blast your biceps!

Muscles Worked: Biceps, core muscles.

Ab Planks – Click to view the video

Hold for the full 90 seconds if you can. Work your abs to support your core for biceps exercises. Plus, give those burning arms a break!

Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps.

Curl and Delts (Dumbbells) – Click to view the video

Possibly the best workout for your biceps.  Read more about why you should do Curls and Delts.

Nice work! Post your time below to track your time and encourage others!

Click here to find out how to optimize your post-workout recovery!