Intermediate Difficulty

Bicep Exercises Instructions: Complete 3 Rounds of each biceps exercise.
Combo Dumbbell Curl – Hammer Curl – Reverse Curl x 45 sec
Dumbbell Lying Curl x 45 sec
Dumbbell Curl + Twist x 45 sec

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Tabata Workout Routine Instructions:
Incline Dumbbell Pillow Curls 4 x 20 seconds w/ 10 seconds rest
Dumbbell Drag Curl 4 x 20 seconds w/ 10 seconds rest
Zottman Curl 4 x 20 seconds w/ 10 seconds rest
Bent-over Dumbbell Hammer Curl 4 x 20 seconds w/ 10 seconds rest

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Intermediate Difficulty

The 300 biceps workout is perfect for bicep growth. The bicep exercises and bicep workout only requires a pair of dumbbells. The biceps exercise routine is great for at home. Bicep training routines are great for both men and women.

Complete each exercise for 1 round:
Monkey concentration curls x 50
Reverse dumbbell curls x 50
Supinated dumbbell curls x 50
Hammer curls x 50
0-45 degree x 50
45-90 degree x 50

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