Biceps Workout: 7-Min Biceps Workout with Dumbbells at Home

http://www.HugoRivera.net - Biceps Workout: Learn how to train the biceps in 7 minutes simply using some dumbbels in the comfort of your home. Become a fan: http://www.facebook.com/hugorivera.net

7-Min Biceps Workout with Dumbbells at Home

Tri-set:
Alternate Dumbbell Curls 2 sets of 8-15 reps (no rest)
Hammer Curls 2 sets of 8-15 reps (no rest)
Concentration Curls 2 sets of 8-15 reps (1 min rest)

Biceps Workout Notes:
1) Train the biceps twice a week.

2) You can do them in conjunction with your chest and triceps, or your back, or your chest and shoulders. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over




Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over



3) If you have more time, you can add a third set. That would make the routine around 10 minutes in length.

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If you find the information of this channel useful, please feel free to check out any of my best selling natural bodybuilding and fitness publications here:

http://www.hugorivera.net/hugo-riveras-best-selling-natural-bodybuilding-fitn...

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[insanezane227]

hey hugo, ive been doing this exercise for about two and a half weeks now. 3 to 4 times a week. 8 reps, 2 sets. yet im still not seeing any major results except for ive been loosing weight. im trying to gain mass not loose weight im already fairly skinny. im doing more weight and less reps but i just seem to loose weight without gaining size

[HugoRiveraFitness]

@insanezane227 Hi there! It looks to me like you are not eating enough. Check out my bodybuilding.about.com website and take a look at my mass building diet so that you can try it out. Best!

[inyango1]

His name should be Huge Rivera!

[wealthyvirgie]

those dumbells are HUGE!!

[wisambasil]

@HugoRiveraFitness hey ive been doing thiss for almost 4 months.... i didnt see any major changes on my biceps... can u helpp?????? plzzzzz

[MrMattias2424]

Good God he's fucking huge!!

[hadi257]

I really like his story on his website ...LAst time he was fat and chubby...And now 'ZOOM' Superbly ripped

[HugoRiveraFitness]

@FeeeeeeeeeeeLing The dumbbells are huge but they are not as heavy as they look. Each dumbbell contains two 10 kg plates plus the bar which is 2kg. Total weight per dumbell = 22kg or 45-lbs roughly. Best!

[TheGamersTrend]

i weight less then both those weights combined!

[FeeeeeeeeeeeLing]

@wealthyvirgie i dont know man but .. if u looked right at it .. it says it's only 10 KG which it is only 22 pound pause at 2:51 ..

[wandaNcosmo]

adam sandler...'nuff said.

[lacuesta022]

He's gonna POP!

[timbrandon94]

twice the weight im using now, wth