30 Minutes Advanced Biceps Workout with Barbell
A 30 minutes fat loss workout targeting your biceps using barbell equipment. 3 exercises, 9 total sets, designed for advanced lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie face down on an incline bench (45-60 degrees).
- Let your arms hang straight down, holding dumbbells or a barbell.
- Curl the weight up by contracting your biceps.
Hold a barbell with an underhand grip at full arm extension, elbows at your sides.
Form cues
- Hold a barbell with an underhand grip at full arm extension, elbows at your sides.
- Curl the bar by pulling your elbows straight back — the bar should drag up your shirt.
- The bar travels close to your body the entire time; your elbows move behind your torso.
Finish strong — take the last set close to failure.
Form cues
- Grip the angled portions of the EZ-bar with an underhand grip.
- Stand tall with elbows pinned to your sides.
- Curl the bar up by contracting your biceps.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Biceps Training Tips
- *Vary your grip width and angle — supinated, neutral, and pronated grips each emphasize different portions of the biceps and brachialis.
- *Incline curls stretch the long head more than standing curls, producing a fuller peak.
- *Keep elbows pinned to your sides — swinging reduces bicep activation.
Get this biceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.