This DESTROYED My Biceps in 10 Minutes (SERIOUSLY!)
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- Опубліковано 10 жов 2024
- If you don’t have time to go to the gym and get a good biceps workout in, then you are going to love this brutal biceps home workout. In this video, I am going to show you how you can turn 10 minutes into a brutal and effective bicep workout that you can do from the comfort of your home using just one pair of dumbbells and a pull-up bar.
The structure of the workout is simple but effective for building big biceps. With a 2 minute and 30 second block, you will be performing two exercises - a curl variation and a negative chin hang. The dumbbells you choose should be between your 12 and 15 rep max on a standard curl.
Once you start your 2:30 timer, pick up the dumbbells and perform the curl variation with a 1-second concentric lifting of the dumbbells and 1-second eccentric lowering of the dumbbells. The next rep is a 2-second concentric and 2-second eccentric, then 3 and 3 seconds, 4 and 4 seconds, 5 and 5 seconds, 5 and 5 seconds again, then descend the time going 4 and 4, 3 and 3, 2 and 2, and finally 1 and 1 second.
Once you finish your 10th rep, put the dumbbells down, jump up to the pull-up bar and perform a negative chin hang for as long as you can. Fight every for every inch as you slowly lower down due to fatigue. Once you reach the full eccentric, let go of the bar and rest for the balance of the 2:30 timer.
As soon as the 2 minutes and 30 seconds is finished, pick up the dumbbells and perform the next exercise in the same fashion before attempting the next bar hang.
The biceps exercises you will be performing in this home biceps workout are:
1A. Dumbbell Biceps Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down
1B. Negative Chin Hang - until failure
REST: Balance of 2:30
2A. Dumbbell Drag Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down
2B. Negative Chin Hang - until failure
REST: Balance of 2:30
3A. DB Hammer Curl (with pronation at the top) - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down
3B. Negative Chin Hang - until failure
REST: Balance of 2:30
4A. DB Waiter’s Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down
4B. Negative Chin Hang - until failure
This home biceps workout is brutal because of how much tension you are driving into the biceps throughout the workout. Not only in the timed reps, but also in the flexed arm hang.
With this home dumbbell workout, you no longer have an excuse to skip your next biceps workout because you are short on time. You don’t even need to spend precious time driving to and from the gym in order to get bigger biceps.
I’ve always said that you can either train hard or you can train long, but you can’t do both. This biceps workout trades in time for intensity. Since this workout is so intense, you will likely be torched by the end of the 10 minutes just like I was by the end of it.
Should you be doing this workout every time you train your biceps? I don’t think it’s necessary but if you are short on time, then this will be one of the best biceps workouts you can do in the limited time you have. The added benefit of this workout to get big biceps is that it can be done from the comfort of your own home as long as you have a pair of dumbbells and pull-up bar.
Remember, just because the time you have is limited, doesn’t mean that you have to sacrifice an intense and effective workout to get bigger biceps. This style of workout is also applicable to multiple muscle groups so that no matter what you are training, you can torch them in just 10 minutes.
Torch Your Biceps - athleanx.com/x/...
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Jeff, the shirt, sell me the shirt.
awesome video. i'll definitely try this out at the gym before my graveyard shift haha. can you possibly do a tricep workout?
I know there's farmer carries. But have you ever thought about workingout while walking or combining workouts with walks?
On a side note you and Scott Adkins should try out for the next Batman movie
Yes, please do a series targeting each muscle group! Thank you Jeff.
I really like dumbbell focused series because I hate people, so l don't go to the gym. I just work out at home with what l've got.
@@manthe3711this is so crazy, you don't like people!!..am in Nigeria and the idea is so strange
@manthe3711 you hate yourself...?
I’m 54 this month and I try to copy Jeff’s exercises for over 6 years now and age is no restriction. Don’t copy his weights and don’t be embarrassed about numbers. Commitment with Jeff and Jesse’s advice will get you there! I am as strong as I have been thanks to Jeff. 💪
And please YES to more videos like this
How do you have/keep the motivation to move weights now?
I'm your age, just joined a gym after a 25 year layoff, I did lift weights for years in my youth,...got married, worked on the house etc, life got in the way. Now I'm kind of struggling to focus on doing X, Y and Z when I'm in the gym.
@@steveclark..I'm the same except i only just turned 41 in july i cannot get the motivation i had in my 20's and even mid 30's so that was a good question. 👍🏻
My motivation is to stay healthy for my wife and daughter. I want to be around for them for a awhile. I have other health issues so working out leaves no excuses. I promised myself I would stay healthy and some days I have to force myself but it is always worth it. 😁
Jeff turned 49 this year. He chooses the best exercises to avoid injury and keep in shape for years and decades.
over 50 best motivation is to stop pain ppl get from little nagging injuries that come over time, i guess
Use a 12-15RM for Standing Curl
1:40 Standing Curl
4:15 Drag Curl
6:45 Hammer Curl
9:10 Waiter Curl
2:55/5:30/8:00/10:45 Negative Chin Hang (right after each exercise)
And where are the second?
@@andreadalex8893 second what
Never noticed that exercises were different until I saw your comment
Could you make this into a series, targeting every muscle groups in a certain amount of time
That would be great
Please!
That would be epic!
Plsssss bro
GREAT IDEA
Perfect workout that anyone can fit in no excuses.
Yes please more in this series.
I have chronic hangnails and circulation problems to my fingers that make my hands too cold todo this routine.
@@JackMcGuire-em7ntLOL!!!!!
Would love to see a whole at home dumbbell series! Great stuff, man!
It’s all in his channel man. Just start looking.
Thank you so much. Please do more of these home workouts.
Thank you for this and yes we’d love more of these short workouts for all muscle groups please!
Yes please. TORCHED series
I've been doing the 10-minute follow along Chest (push-up) work-out and the 6- and 7-minute follow along Ab work-outs three times a week for about 2 years consistently now. I am very happy with the results. This is going on the playlist with them. Follow along work-outs feel better than trying to make up my own pace because I know I might cheat on the timing. Keep up the good work Jeff and Jessy!
That's such a good idea
every couple of schedules i rotate that 10min pushup workout in. love it!
Pls can you share the links of these exercises
Simplicity at home in short time, great idea, please do more 10 min workout at home, great job from one of the best trainer 👍
Each time you post, I'm excited!
Hi from Scotland.
Please do a series for each individual muscle group.
My son is getting ready, fitness wise over the next 12 months to join the Army, specifically the Parachute Regiment.
Upper body strength is a priority because of pull ups and dips but I can see a series using this technique helping him immensely.
He already looks to you and your channel for advice because that’s where I told him to go, as well as a known Para fitness book.
His strength is progressing.
The only thing, at 16 he does have a wee bit of ‘f**k it, I cant’ attitude.
He’s getting better, nowhere near as bad as it was, therefore he’s learning not to give up.
Give up and I can’t do are something he can’t allow to exist if he wishes to succeed in his chosen career path and as a so called career engagement, 22 years.
Thank you.
Stay Safe.
Yes do the full series Jeff. 💪🏋️
Bring these workouts on!! Time is always an issue. Thank you so much
My friend just gifted me dumbbell adjustable weights this is perfect I'd love to see more of these videos
Yes please ! The full series 🙏🏼🙏🏼👏
This was so refreshing not only you doing this at home but you actually doing a workout rather than just a voice over. More please if possible 😀
Chest: 1. Flat Bench Dumbbell Press superset - Dips to Failure lean forword legs raised
2. Dumbell pullover Targeting Upper chest Superset - Dips to failure
3. Decline Dumbbell press -SuperSet - Dips to failure
4. Smith Machine Close hand V grip press - Dips to Failure
Shoulders 1. Kneeling Alternating Dumbbell press - Superset Handstand pushup to Failure
2. Standing Dumbbell Abduction Row - Superset Handstand Pushups to Failure
3. Alternating Dumbbell raises -Superset -Handstand pushups to failure
4. Cross arrm standing cable pulls. -Handstand pushups to failure
Back 1. Wide grip lat pulldowns -Superset - Pullups to failure
2. Incline Dubbell Rows -Superst - Pullups to Failure
3. Close Grip Lat pull down. - Pullups to Failure
4. Dumbbell pullover -(Elbows Flaired) - pullups to failure
Legs 1. Toe elevated Goblet Squat - Superset - Weighted vest Box jumps
2. Cable pistol squat - Superset - Weighted vest Box jumps
3. Reveres Smith Machine Curtsy lung with 3 second pulses Superset - Jumps
4. Calf machine raises - Superset - Weighted Vest Box Jumps
Tricips 1. lying tricp or Dumbbell extensions -Superset Dips - Upright not leaning forware
2. Standing PowerBombs -Superset -Dips
3. Overhead Tricep rope Extensions Superset - Dips
4. Hands Staggered pushups with weight on back - Superset Dip
Glutes 1. Machine Glute Kick backs Superset Romanian Split Squat - Lean Forward
2. Single-Leg Kettlebell Deadlift Superset Romanian Split Squat - Lean Forward
3. Elevated Summo with 3 second pulse at bottom - Romanian Split Squat -
4 . Single or both legs Kick back on Smith mach with belly on a flat bench -Superset with Romanian Split Squat
Biceps - 1. Inclined Spider curls - Chinup Hold
2. Banded Trifecta Curls - Chinup Hold
3. Standing Barbell Curls -Chinup Hold
4. Cable Lip Curls - Chinup Hold
Yes, Jeff and Jesse! Please put up vids with the 10 min. workout for back, tri’s, chest, shoulders, abs and legs!! Thank you!!
Great video Jeff! You're the best! A series would be great
Please do a series Jeff. Love the intensity without having to lift too heavy.
Looking forward to more from this series. When I am working from home, this type of workout fits nicely during a break.
Yes, love it. Can't wait to try it out. Please make as many of these for every muscle group you can.
Love it. I've been following you for a long time because you regularly put out highly applicable information in a great concise format. Thank you for your dedication!
These follow along formats are awesome. Please keep doing them!
Excited to try this. Thanks Jeff!
YES Please do a series for each muscle! Thank you very much Jeff!
Watching you performing your biceps workout, while eating an amazing and very dark chocolate cake as a reward prepared by my dear daughter, after having been at the gym today hitting arms in an psychopathic way, it just triggers a massive hypertrophy even to my eyes...😂😂😂😂😂
Thx Jeff for your hard work and for inspiring and helping us all, with your commitment to bodybuilding.👊🏻💪🏻
Grazie mille fratello!🙏🏻
I can’t wait till you turn 50 Jeff so then you can start making 50+ content, that’s gonna be epic
I am guessing that he'd say this workout is suitable for 50+. Use the right weight for you, and there's no reason an older lifter can't do it. I am 57.
He’s not 50?
@@mr.dillon2675 he turns 50 next June.
Muscle does not know age! I'm already 50 and.....
Why can’t a 50 year old do this? Use lighter weight
I've been doing this for the last 3-4 years intuitively on my 15 year training journey. It's as he said, incredibly effective.
How often do you do these types of workouts?
Saw this twice and it's still good!
Yes, please do a full series targeting each muscle group. Thanks Jeff.
more home workouts. please and thank you
Hey Jeff, love all the stuff I’ve seen from you so far. Your 6-day PPL has been epic and game changing for me.
I’d love to see a 10min chest and tri’s!
This is great, would like to see it for forearms, triceps, shoulders, hell, all muscle groups along with a program that puts it together.
You can get that if you pay him I think
I think I actually specifically asked for this some time ago. Thanks a lot. It's very useful to be able to bring a few weights to XYZ location and then you're set.
Thanks Jeff, I would appreciate a series of these for those busy, busier, busiest days!
Love this! Trying it tonight! Your 100 series took my muscles to a different level. Loving the strength and muscle pounds I gained! Thanks Jeff and team
Do a series of this for the rest of the muscles. Loviu Jeff
Can't wait for the 10 minute workouts for all the other muscle groups!!
Tempo fast stuff is awesome.
Love seeing how hard it is with you doing it.
Great content well done
Great stuff!! Please do it for every muscle. This is great for people having less time. Thanks a million! I like the following along format!
That was awesome! And I'd love to see other muscle group versions of this 10 minute format. Thanks!
I am totally doing this!
And, yes, Jeff, please do a series of these!!
Yes, please. I'd love to see the entire body done this way. As always, thanks for the great content and insights 🙏
gotta admit, bicep busters videos are my ABSOLUTE FAVORITE!!!!!!!!!!!!!!!!!!!!!!!!
Yes this series for all muscle groups, especially chest, would be great!
i was looking for something like this!
Love this series...more, please!
This looks great! I was definitely wanting something for when I can't make it in to my work's gym on certain days (since I do hybrid work).
Honestly Athlean-X is the best YT channel... Effective and Educational.
Make chest and shoulders as well like this. Loved this!!
Bless the day I chanced upon your channel.💪🏾
Haha thank you for the content guys. I started watching for information and now I just watch the channel for fun. Great channel and great work. Thank you
To be honest, I was 4 drinks deep and going to skip my workout when I queued up this video.
When Jeff said grab the dumbells, I did, and holy shit... This was a fantastic ten minute bicep hit.
Thank you Jeff!
Love to see what you have in store for all the other muscles 💪
This is amazing, love it. Need more!
I wonder how different this is from your other ones because you did a 10-minute light dumbbell version and a 10-minute heavy dumbbell version already but the sore in 6 minutes series is still the best
I've been doing something like this: Close grip chinup 21s, then immediately 20 curls with the big band, 20 on the small band and then a flex for a few seconds. Three sets of that and I'm toast.😅
More workouts like this! Awesome.
Thanks a lot for the video! Please more of these for other muscles!
Would love to see a whole series of these 10 min workouts!!
Time under tension is where it's at for sure!!! I've incorporated it in alot of my work outs and I get a killer burn. I want to see what backs chest an all the above an what you choose for each. Thanks for all Great vids man keep it up!
This looks great, looks very effective and great on the timesaving too. Everyone's always busy so these help alot to save time
love these. I respond the best with short but intense ones like this since its easier for me not to fall off the wagon because i dont have time or something. I can always spare 10min
Thanks ! Yes, please, chest and other muscle groups, with dumbbells.
More of this Jeff! Plenty of young athletes that can benefit.
saved for my weekly workouts, thanks Jeff! Awesome!
Just about thinking to going to sleep because I didn't have enough time today to do my biceps workout. Thanks god Jeff you posted this video
Yes!! Please make more of these
Yessss perfect timing for this, thanks!
thank you. i'm going to try this today (Friday), which happens to be a scheduled cardio workout day. i'm going to add this at the end of it and i'll have the weekend to recover.
Yes sir.... please show us one for every muscle
Great video! Please make a chest one! And all body parts for that matter!
Yes, more of these please!
This video came at a perfect time this morning. My pre-workout made me waste time on the shitter so I needed a short workout. Done and loved it 😂
jeff we need more of your 10 min intesity workout it would really help me
INCREDIBLE quick workout, my Biceps are "smoked" after it! haha
Jeff please provide similar workout for the other muscle groups = D
Love this approach! Well done!
Welldone mate
Would love to see this for triceps! Great video
Out of boredom I picked up a set of 3lbs dumbbells one arm day and just pumped out 500 with no break. It took about six minutes or so and felt like nothing until I got over 300. My biceps started burning an hour or two later and I could feel it for easily two days. I looked pretty stupid "lifting" these little orange things but it sure gave me a great workout. I still do it twice a month.
I'm in my 60's and have been lifting weights since I was 19! 2-3 hours per workout 6 days per week. Now, in my 60s, I train about ten minutes per exercise for 8 exercises. So I train 4 days per weekfor 2 1/2 to 3 hours per workout. I don't do legs because I need a knee replacement and a hip replacement. Instead, I take Kratom! I am retired, however. Great videos. I want to see your workouts in 20 years (if I'm still alive) . Weights lifting is the greatest exercise ever... keep pumping iron everone!
It's an amazing and effective routine, thank you Jeff.
Love this format
Damn Jeff your biceps are looking crazy pumped in this video!
Yep. Keep em' rolling...
Very interested in back and legs
Perfect, thanks, more like this exercises 👍
Loved it Now please make one for shoulders !!! I need that ‼️🔥
I only workout at home with two 20 lbs dumbells as I can't drive to get to a gym and that's what I have, so yes, more videos like this would be tremendously helpful.
I'd vote for more of these for other muscles! And a suggestion of whether or not you could do 2 (or 3) together (biceps/triceps, push, pull, etc.).
I enjoyed this. I’m looking for different upper body workouts I can do while recovering from a knee injury. Many thanks ❤
I feel like I've had a bicep workout just by watching this. Mind-muscle connection on overdrive.
amazing as usual jeff great content
Excellent, as usual! Thank you very much!
This looks killer for an alternative every now and then
Yes more of these please!
This is the perfect end of year challenge we need for the last quarter😊