Trisets for the biceps!! 5 variations of curls to target those biceps using trisets to truly make this a very intense session! This bicep workout is about using solely the biceps to lift and lower the dumbbells…and it’s going to tough! Holds, pulses, slow movements!
A perfect intense workout short in duration and also to use as a finisher to a back session!
All you need for this bicep intense session is a pair of dumbbells! The dumbbells I am using for your reference are 8kg each.
The timer will be on for 20 seconds each exercise set within the triset. The first and third set within the triset are the same; primarily full range, into pulse/hold, and then full range!
Please remember, this workout is based on duration of one minute and shorter rest period than you may do normally so ensure you pause when you need to, including when you are not able to maintain correct form.
HAMMER CURL
PULSE
FULL RANGE
HAMMER CURL
PULSE
FULL RANGE
ALTERNATING CROSS BODY CURLS
BOTH
ALTERNATING
ALTERNATING CROSS BODY CURLS
BOTH
ALTERNATING
PALMS UP CURL
PULSE
FULL RANGE
PALMS UP CURL
PULSE
FULL RANGE
ALTERNATING CURLS
HOLD
ALTERNATING CURLS
WIDE CURLS
HOLD
WIDE CURLS
WIDE CURLS
HOLD
WIDE CURLS
Medley to finish! This will be a combination of full range movements lasting approximately 2 min 30 (including 10 second breaks)!
Another great session to save on those days you would like a short and intense bicep session or post an upper body workout, back being ideal!
I love a good bicep session every once in awhile and I hope you feel those biceps worked as much as I did!!
Cx
Always ensure you warm up before any workout, here is my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0
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Today’s recommended add-on workout: https://youtu.be/iY4Ft9K7gZk
Enjoy this workout? You might like this one too: https://youtu.be/ME0cj3FTbms
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Caroline Girvan
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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Super
Did this with 10kg and my arms BURNED!!!!!
คุณแม่ก็โหดเกิน
15 นาทีแบบเห็นผล แขนสั่นดิ๊กๆๆ
Biceps are dead now
Thank you
Ms Caroline I love all your workout videos. Thanks a lot.
Me encanta
Just found your channel this weekend!
Love it!
Great!
Once again,the best short biceps workout. I don't even know what language im using to get throuh this
Wow this was very intense and my biceps were shivering
Thank you for this workout
9years old I can still just about do it
Shaking like a leaf! Love this girl!
Gosh i feel it so much in my upper arm
especially on hammer curl pulses my triceps stretch tight, do i do something wrong?
very helpful tutorial.
Caroline I just wanna say that compared to anyone else’s workout I’ve finally seen proper results with your short but intense workouts keep it up
I did not follow, only watched but. I also watched your pushup routine earlier and I must say , as a man @ 75 yrs I am going to copy your routines and see what happens. Very impressive ….. Thanks ……… and you are very strong.
How many kg it is
Waaoow
! This one is a KEEPER! I'm having trouble typing 'cus of the exertion 
.
What size dumbbell-curls thank you
Kicked my butt. I started heavy and quickly had to drop back like a baby. Haha. Loved it.
Thank you
Arms on fire!
I like the fact that that you’re not afraid to show you, are struggling also
Thanks dear
I just did this workout 4 days ago and my biceps still hurt!
Can we do these exercises everyday?
As a guy this is easily one of the most challenging bicep workouts I've ever done please keep up the good work im exhausted over here
Hello, I just subscribed and I’m super excited. I have completed the 15 minute but do we do it again? Thank you so much
I love your workouts! My biceps thank you!