5 MIN BICEPS Workout with Bodyweight Exercises

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I just showed you the first round of the circuit of the day.

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Probably one of the hardest routine for the biceps.

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I did 40 seconds of work with 20” of rest between exercises.

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5 exercises.

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It is pretty hard.

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I suggest you to start with 15 or 20 seconds of work with 45” or 40” of rest between exercises.

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Your body will get used to this type of training.

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Week after week you can increase the time of work

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(and decrease the rest between each exercise)

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Be sure to rest and recover properly between each round.

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3-4 minutes of rest, or even 5 minutes.

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Be sure to control every repetition.

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1st exercise: Behind the back chin ups.

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The grip is wider than the shoulders, be sure to focus on the biceps, almost like a curl movement.

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2nd exercise: Behind the back curl.

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All you need is a low bar. Feet on the ground.

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Bring your hands towards your back.

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The elbows must be closed. Not like this.

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This is the position to feel the stress on the biceps.

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If you are not used to this exercise, you will feel it on your forearms too, especially if you use a false grip.

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After this exercise the biceps will start to be numb.

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3rd exercise: Bodyweight Curl

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The more your body is horizontal to the ground, the harder the exercise.

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Elbows doesn’t move, it is always fixed in this position, focus on the curl motion only.

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This is wrong.

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It is like a curl with dumbbells but with your bodyweight.

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4th exercise: Maltese Lean.

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Be careful! Hands better not be externally rotated.

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You will feel a lot of stress if your body is not used to this position.

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Find a comfortable position to get used to this exercise.

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Try not to open the arms too much, focus on leaning forward with your body.

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From this position we lean forward.

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Arms locked out, so you will feel the stress on the biceps.

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Last exercise of the day: Neutral Grip Pull ups.

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You all know this exercise.

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Be sure to extend your arms and focus on the biceps activation.

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This was the 1st round only!

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If you want to destroy the biceps repeat this circuit 2-3 or 4 times if possible.

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2-3 times per week.

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When the body recovered from the previous session you can do it again.

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If you need my workout programs to improve pull ups, push ups, dips etc. you can visit www.andrealarosa.fit

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So you will increase the strength and you will be able to do difficult circuits like this one.

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This routine is very hard.

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Also let me know with a comment below if you want more videos like this one.

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See you soon!

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Time to get some rest.

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