The Most Effective Biceps Workout in 20 Minutes

By on August 7, 2014

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…

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