'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! But sun or really make your biceps work hard! Keep elbows in close, and slowly lower the dumbbells with each full rep! My biceps were totally pumped after and as you can see in the thumbnail! My arms do not remain like this as this is due to the exertion on the biceps leading to increase blood flow! Definitely chasing a pump today!! I’m sure you’ll smash it!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 My FREE Workout Programs EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ EPIC Heat: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUcupe9O1IKpC_GhHuHW96r Join The Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan My Amazon Stores ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB 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.'
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