15 Minute BURNING Biceps Workout / Dumbbells - Caroline Girvan

Trisets for the biceps!! 5 variations of curls to target those biceps using trisets to truly make this a very intense session! This bicep workout is about using solely the biceps to lift and lower the dumbbells...and it’s going to tough! Holds, pulses, slow movements!

A perfect intense workout short in duration and also to use as a finisher to a back session!

All you need for this bicep intense session is a pair of dumbbells! The dumbbells I am using for your reference are 8kg each.

The timer will be on for 20 seconds each exercise set within the triset. The first and third set within the triset are the same; primarily full range, into pulse/hold, and then full range!

Please remember, this workout is based on duration of one minute and shorter rest period than you may do normally so ensure you pause when you need to, including when you are not able to maintain correct form.

HAMMER CURL
PULSE
FULL RANGE

HAMMER CURL
PULSE
FULL RANGE

ALTERNATING CROSS BODY CURLS
BOTH
ALTERNATING

ALTERNATING CROSS BODY CURLS
BOTH
ALTERNATING

PALMS UP CURL
PULSE
FULL RANGE

PALMS UP CURL
PULSE
FULL RANGE

ALTERNATING CURLS
HOLD
ALTERNATING CURLS

WIDE CURLS
HOLD
WIDE CURLS

WIDE CURLS
HOLD
WIDE CURLS

Medley to finish! This will be a combination of full range movements lasting approximately 2 min 30 (including 10 second breaks)!

Another great session to save on those days you would like a short and intense bicep session or post an upper body workout, back being ideal!

I love a good bicep session every once in awhile and I hope you feel those biceps worked as much as I did!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[LaGabellaS]

Keep these 10/ 15 minute workouts coming! Us busy moms appreciate

[jackiemartinez]

Holy smokes! Thats the most beautiful arm definition I’ve seen 😨

[carolrice]

Loved this! 10lbs! Proud of my 63year old arms! Great workout. So happy I came across this! 😄

[rebeccamalloy]

I did this whole workout and I was so proud of myself!! Seeing you also pause during the sets was so real and also motivating, knowing that we all need a rest and that it’s hard! Thank you! This put the biggest smile on my face when I finished!!

[matthewalmond]

Morning Caroline...no one does a biceps workout like you! I’m looking forward to this one! We’ve had a brilliant trio of short but really intense workouts this week...just great! Thank you so much! Also I am sure you’ll reach 800 k subscribers today! I keep saying this...but what a fantastic achievement. You should be so proud of all that you have done! Have a great workout and a lovely day everyone! Matthew

[anthonycarson]

Today really shows that Carolines workouts are for everyone. So many others would neglect Bicep specific routines, concentrating on working them during back sessions etc.For myself I really love the isolation especially on biceps and thats really important to me in a program. Today I used 10kgs DBs. I could gone to 12.5kg but on preview I realised the lower would get the best results for me. This is intense especially the pulses and the holds, the pump kicks in immediately which actually increases the resistance set by set to give you an even bigger pump.The format is perfect as was Mondays Tricep day. Its been a year since I started training with Cx and I have to say its never once been boring, its always fresh, I'm always learning and developing while being inspired and motivated. This really is a lifestyle not just a training program. This workout is the best and only Bicep session you will ever need.

[PaulaJoline]

It‘s my birthday today and you know what - I was excited to get up 6am to workout with Caroline and her incredible community 😍😍 let’s get those biceps ready for EPIC HEAT 🔥

[isabelmora]

I'm 67 years old and truly love your workouts. So glad to have you as my personal trainer. Your the best!!!

[rfrancoi]

I read somewhere that this is the second fastest growing channel in YouTube history. Without a doubt, its the BEST. Hard earned and very well deserved CG!.

[rachaelluxton]

YAY!!!! 800, 000 subscribers. Congratulations Caroline. Every single one so well deserved!!

[EEJAYGEE-kbsx]

I love that in all your videos, you show that even you struggle sometimes! So much more realistic!! You're awesome Caroline!!!

[janetbalsamo]

TOUGH session after the chest and tricep destroyer today. Loved both sessions!!! Feeling the pump for sure!

[PChiG]

Thank you Caroline for not forgetting the area I want most to develop. Looking forward to this!!!!

[Echo-gyyc]

I love these shorter workouts!! Fits my schedule. Thank you.

[clydealbert]

I’m a 46 yo man in pretty good shape. I started the workout with 25 lb dumbbells and dropped to 20 lbs halfway through. By the end of the workout I wanted to curse your name but I didn’t 😂. Great stuff!

[dgnmkt]

I really like these 15 minute workouts. I'm not ready for your longer fuller workouts and this gives me a chance to try different routines. All of your videos are so clear and easy to follow.

[monicabhargava]

Hi Caroline, I am in love with these short yet intense workout . Saving for tomorrow morning . Congratulations in adv for reaching 800k subscribers, shows your hardwork . Thank you so much 🙏

[iamdevanshkalra]

Hi Caroline, this looks like a new favourite for me. Beautiful colours and the creatives like always! I was hooked with the older 20 minutes of bicep workout & revisited that often. So looking forward to all the curls for the pump on the biceps. This workout shall leave us all with 2 huge guns. This shall be the finisher for me. Well for now - it’s time to *ROW*, let’s go!
P.S - Congratulations are in order as you shall reach & cross 800K today!

[vanessamcmanus]

You’re a Godsend 🙏🏼💕 I
literally prayed for something to make me enjoy lifting because I know how important it is, then I found you! Thank you ❤

[MarrieWillians]

It's 1 am here on my country so I'm not doing this one right now lol
But I wish everyone that's doing a great workout and thank you Caroline for keeping us fit during pandemics 💕