If you’re struggling to add size to your arms, then chances are they’re not being challenged enough to force them into growth. This happens to the best of us and every workout plan can benefit from a much needed shake up to get the body responding to training again to put it back on track for sustained and steady muscle growth.
In this 30-minute dumbbell workout to build your biceps, you’re going to hammer through these seven moves in a circuit. You can dedicate this workout to a separate day to help get more out of it or you can just add it as the finishing part to your workout after a bigger muscle group.
You’ll notice the exercises alternate between pushing and pulling movements and this is so that you can produce maximum results with minimal time. You’re going to be doing four rounds of the circuit in total. Do not rest between exercises, and rest only briefly at the end of each round, so once the 7 exercises have been completed. Good luck!
➤ Dumbbell Biceps Curl - 10 reps
➤ Farmer’s Carry, Racked Position - 30 sec. of walking
➤ Hammer Curl - 10 reps
➤ Renegade Row - 10 reps per side
➤ Split Dumbbell Curl to Press - 10 reps
➤ Dumbbell Row - 10 reps per side
➤ Incline Bench Biceps Curl - 10 reps