Time is precious so sometimes long gym sessions after a hard day in work are out of the question. However making good use of your lunch break by completing an effective gym workout could be a great alternative and something that boosts your mood through the day. Training biceps is a perfect muscle group that could be trained in your lunch hour and still leave you time left over.

Close grip preacher curls

Using a preacher curl bench grip bar slightly inside shoulder width, keep back straight and focussing tension through the biceps curl the bar up to a 45 degree angle and then control the downwards phase keeping tension through biceps back to start position. This exercise should be performed for 3 sets of 8-12 reps with a 1 minute rest period between each set.

Wide Grip Preacher Curls

Using a preacher curl bench grip bar wider than shoulder width, keep back straight and focussing tension through the biceps curl the bar up to a 45 degree angle and then control the downwards phase keeping tension through biceps back to start position. This exercise should be performed for 3 sets of 8-12 reps with a 1 minute rest period between each set.

Neutral Grip Preacher Curls

Using a preacher curl bench grip bar with hands shoulder width, keep back straight and focussing tension through the biceps curl the bar up to a 45 degree angle and then control the downwards phase keeping tension through biceps back to start position. This exercise should be performed for 3 sets of 8-12 reps with a 1 minute rest period between each set.

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Standing Hammer Curls super-set

At the beginning of the movement allow your arms to hang straight down, palms facing inwards. Focus on keeping control through both concentric and eccentric phases with a strong bicep contraction at the peak of the rep avoid lifting dumbbell too high. During the eccentric phase fully extend arms at bottom of rep. Complete the 8 reps of the first set and then repeat the set using half of the weight you just used. 3 super-sets of 16 reps should be completed.

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Lightweight bar Centurion set

This is a normal standing barbell curl except you are completing 100 reps to finish. Choose a light bar no more than 5kg. Complete 100 reps in your own time to finish off your session. This could be done as 10 sets of 10 or until failure and then go again until failure and so on until you reach 100 reps.

This bicep workout will be sure to work your biceps hard helping you build strength and size…and all done in your lunch break.

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