BICEP BLOW UP, Try this wee gem out 15 Min Biceps Workout NO REPEAT

This no repeat bicep blow up includes wide curls, cross body curls, palms up curls and my favourite; hammer curls Along with variations of curls, there is tempo range of motion variations and isometrics to really require a lot of work on the biceps For this bicep workout you will simply need a pair of dumbbells The dumbbells I am using are 8 kg each The timer will be on for 40 seconds of work with 20 seconds rest PALMS UP BOTTOM TOP FULL RANGE PALMS UP PULSES PALMS UP FULL RANGE PALMS UP CURL TO WIDE CURL WIDE CURL HOLD (curl on beep ) WIDE CURL WIDE CURL TO CROSS BODY ALTERNATING CROSS BODY ALTERNATING CURLS PALMS UP TO HAMMER CURL HAMMER HOLD w, OPP FULL RANGE HAMMER BOTTOM TOP FULL RANGE HAMMER CURL HAMMER CURL HOLD 1 x DUMBBELL HAMMER CURL 2 x DUMBBELL HAMMER CURL Curls can definitely be easier if you just want to get the dumbbells up