Do you only have twenty minutes to spare for your workout today? Good news—that’s more than enough!

Whether you’re slipping in at lunchtime or stopping by for a quick session before heading home, we’ve got a great workout plan that focuses on strengthening a fan favorite muscle group: the biceps.
Plus, since this workout focuses primarily on a specific and relatively small part of your body, you probably won’t get super sweaty today—an extra bonus if you’re pressed for time!


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Get Your Pump On!
The Essential 20 Minute Workout for Your Biceps

One of the best ways to get in a lot of work in a short amount of time is to utilize what’s known as “supersets.” This basically means doing the first set of one movement, followed by the first set of another (instead of resting), so that you’re essentially layering the movements together.
To indicate a superset, we’ll use the common terminology: A1, A2, or B1, B2, etc., with the letters representing different supersets and the numbers representing different exercises within each superset. This means you should perform the first set of the first movement listed, followed by the first set of the second movement, before going back and performing the second set of the first movement.

Okay, without further ado, check out this awesome bicep workout on for size:

Perform 3 sets of 12-15 reps:
A1. Chin Ups
A2. Ring Rows (can also do with a TRX band)

Rest 2 minutes, then perform 2 sets of 12-15 reps of:
B1. Preacher Curls
B2. Seated Incline Dumbbell Curls

Rest 2 minutes, then perform 2 sets of 12-15 reps of:
C1. Dumbbell Curls
C2. Hammer Curls

Done and done! Now, get some protein in you, spend a few minutes stretching your biceps (this video gives a simple demo), and spend the rest of the day feeling pleasantly pumped up!

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Republic Fitness

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