Aug 30, 2026, 6:33 AM

biceps routine

Duration

38m

Volume

1,795.2 kg

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

SetsWeight & Reps

10kg x 0 reps
26.8kg x 15 reps
36.8kg x 15 reps
46.8kg x 15 reps
56.8kg x 15 reps

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

SetsWeight & Reps

16.8kg x 15 reps
26.8kg x 10 reps
36.8kg x 15 reps
46.8kg x 5 reps

Seated Incline Curl

Seated Incline Curl

SetsWeight & Reps

16.8kg x 10 reps
26.8kg x 14 reps
36.8kg x 15 reps

Dumbbell Standing One Arm Curl

Dumbbell Standing One Arm Curl

SetsWeight & Reps

16.8kg x 10 reps
26.8kg x 10 reps
36.8kg x 15 reps
46.8kg x 15 reps

Pinwheel Curl (Dumbbell)

Pinwheel Curl (Dumbbell)

SetsWeight & Reps

16.8kg x 20 reps
26.8kg x 25 reps
36.8kg x 25 reps