Time: 30 minutes
Avoid the farmers tan and get ready to rock a muscle-tee this summer with this advanced Beastly Biceps gym workout. If you’ve been on the prowl for some new arm exercises, this workout has a few twists on the classic pull up and push up.
Cody’s Beastly Biceps Gym Workout:
Do 3 sets of 10 for the following biceps & arms exercises.
- Alternating dumbbell curl: Grip a dumbbell in each hand, palms facing up and forward, and curl them up to the shoulders. At the top of the curl, rotate the wrists so your palms are now facing away from you, and lower the dumbbells back down, allowing the wrists to assume a neutral position at the bottom of the curl.
- Wide-grip standing barbell curl: Grip the barbell at the wide outer handle, palms facing up and forward, elbows close to the torso. Hold the upper arms stationary as you exhale and curl the barbell up towards your shoulders, then return to the starting position.
- Gorilla chin ups: Like a normal pull up, but simultaneously lift your knees to your chest on each upward movement.
- Handstand push ups: The king of push ups, handstand push ups are exactly what the name implies. If you’ve never done one before, check out this quick how-to.