Biceps workouts

A 40-minute heavy pull day. Pull-ups at five sets of six lead, Pendlay and T-bar rows load the mid-back from a dead…

A 40-minute arm session run on cables, where the tension never drops. Cable curls and preacher curls load the biceps…

Classic six-move arm day: three curl variations for the biceps and brachialis, then three triceps angles from overhead…

A 35-minute upper-body sculpt for women covering shoulders, biceps and triceps in four moves.

A 40-minute cable-only arm pump for men. Rope hammer curls and single-arm cable curls keep constant tension on the…

A 45-minute advanced arm session for men that trades pump work for load.

A 20-minute beginner arm session for women, built for the days when time is short.

A 50-minute advanced cable arm blitz for men, structured heavy-to-light.

A 45-minute cable pull day for men. Single-arm bent-over rows fix side-to-side imbalances in the mid-back, alternate…

A 55-minute advanced back session for men, built for density rather than width.

A full-body bodyweight session that covers every basic pattern: pull-ups and suspension chin-ups for the pull,…

A 40-minute bodyweight and cardio blend: burpees, jogging, running, walking, clusters and clap jacks.

A 40-minute functional training session using movement patterns from real life and sport.

A 50-minute advanced session for grapplers, built around grip, pulling and the isometric strength a scramble demands.

A 40-minute bodyweight HIIT circuit: burpees, double jump squats, mountain climbers, jumping lunges, high knees and…

A 30-minute home arm and shoulder session for women that needs no dumbbells.

A 30-minute home back and biceps session for men, no equipment required.

A 30-minute home shoulder and arm session for men with no weights. Pike push-ups and bodyweight military presses load…

A 40-minute full-body hypertrophy session at 12 reps throughout. Dumbbell bench press and lat pulldowns cover the…

A 40-minute mobility session that flows between positions rather than holding them.

A 40-minute powerbuilding session that splits the difference between strength and size.

A 40-minute powerlifting-focused session covering the three competition lifts plus the accessories that support them:…

A 48-minute pull day built on five movements: pull-ups and bent-over rows for the back, deadlifts for the whole…

The pull half of a push-pull-legs split: pull-ups and lat pulldowns for the lats, barbell and cable rows for the…

A 40-minute beginner pull day for men on assisted equipment. Assisted close-grip chin-ups and parallel-grip pull-ups…

A 60-minute advanced heavy pull day for men. Push bent-over rows at four sets of six lead the strength work, kneeling…

A 55-minute pull session for men built for size rather than maximum load.

A 40-minute full-body barbell strength session covering all six fundamental lifts: squats, deadlifts, bench press,…

A 45-minute advanced grip and pulling session. Wide-grip pull-ups and chin-ups at five and four sets build the back,…

A pull-up bar session inspired by the kids who got strong on a school playground.

A 40-minute upper-body session for women using bands and light barbell work.

A 65-minute advanced upper-body strength session for men. Reverse-grip decline bench press and single-arm lever rows…

A 55-minute upper-body volume session for men on cables and machines. Seated chest press and decline wide-grip rows…

A 55-minute advanced upper-body strength session for women. Ski-erg pullover pulls at five reps and Smith chest…

A 65-minute advanced upper-body power session for men. Decline bench press and supinated bent-over rows at four sets…