5 MIN BICEPS Workout with Bodyweight Exercises
I just showed you the first round of the circuit of the day.
Probably one of the hardest routine for the biceps.
I did 40 seconds of work with 20” of rest between exercises.
5 exercises.
It is pretty hard.
I suggest you to start with 15 or 20 seconds of work with 45” or 40” of rest between exercises.
Your body will get used to this type of training.
Week after week you can increase the time of work
(and decrease the rest between each exercise)
Be sure to rest and recover properly between each round.
3-4 minutes of rest, or even 5 minutes.
Be sure to control every repetition.
1st exercise: Behind the back chin ups.
The grip is wider than the shoulders, be sure to focus on the biceps, almost like a curl movement.
2nd exercise: Behind the back curl.
All you need is a low bar. Feet on the ground.
Bring your hands towards your back.
The elbows must be closed. Not like this.
This is the position to feel the stress on the biceps.
If you are not used to this exercise, you will feel it on your forearms too, especially if you use a false grip.
After this exercise the biceps will start to be numb.
3rd exercise: Bodyweight Curl
The more your body is horizontal to the ground, the harder the exercise.
Elbows doesn’t move, it is always fixed in this position, focus on the curl motion only.
This is wrong.
It is like a curl with dumbbells but with your bodyweight.
4th exercise: Maltese Lean.
Be careful! Hands better not be externally rotated.
You will feel a lot of stress if your body is not used to this position.
Find a comfortable position to get used to this exercise.
Try not to open the arms too much, focus on leaning forward with your body.
From this position we lean forward.
Arms locked out, so you will feel the stress on the biceps.
Last exercise of the day: Neutral Grip Pull ups.
You all know this exercise.
Be sure to extend your arms and focus on the biceps activation.
This was the 1st round only!
If you want to destroy the biceps repeat this circuit 2-3 or 4 times if possible.
2-3 times per week.
When the body recovered from the previous session you can do it again.
If you need my workout programs to improve pull ups, push ups, dips etc. you can visit www.andrealarosa.fit
So you will increase the strength and you will be able to do difficult circuits like this one.
This routine is very hard.
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Time to get some rest.