Biceps Buster Workout-ATF

For quite some time now I’ve been promoting exercise programs that focus mostly on functional fitness. To be honest it’s been a while since I’ve shared a workout that’s really all about APPEARANCE. So now it’s time for something a little different…

Let’s face it – all of us, myself included, want to both be fit AND look fit. So today I’m sharing a very simple, yet effective biceps workout. Let’s work those hammers!

If you remember a little over a year ago I suffered a complete tear of the distal biceps tendon which needed surgical repair. During the rehabilitation phase, I came up with a few workouts that really challenged my arms and also provided some functionality along the way. Well now I’m gonna share that plan with you…

Here’s today’s workout –

The Biceps Buster Workout

All exercises for 10 reps for 3 sets total, 30 seconds rest between circuits!

1. Dumbbell Hammer Curls

2. Resistance Band Curls

3. Pull-ups / Chin-ups

Okay so I know this program doesn’t look like much but it’s REALLY effective. By using two grips and two different types of resistance on the curls, we really target both heads of the biceps muscle and a bit of the forearms as well. Then to really amp things up, you perform a set of pull-ups to attack the arms (back, abs, core & shoulder too) in a completely different way. Don’t worry if you can’t perform pull-ups, you can use modified versions with a set of Equalizers, a suspension system or from a low rack in your gym. My suggestion is for you to alternate grips on each sets – for example 1 overhand, 1 underhand and 1 close grip etc. You choose.

Check it out and let me know how you like it! BTW, this video featured my 3rd set and let me tell you, it was hard!

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