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…

About Adam Sinicki

Adam Sinicki, AKA The Bioneer, is a writer, personal trainer, author, entrepreneur, and web developer. I've been writing about health, psychology, and fitness for the past 10+ years and have a fascination with the limits of human performance. When I'm not running my online businesses or training, I love sandwiches, computer games, comics, and hanging out with my family.

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