30 Minutes Intermediate Biceps Workout with Barbell
A 30 minutes fat loss workout targeting your biceps using barbell equipment. 3 exercises, 9 total sets, designed for intermediate 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
- Sit at the preacher bench with your upper arms flat against the pad.
- Grip the bar or dumbbells with an underhand grip.
- Curl the weight up to shoulder level without lifting your arms off the pad.
Grip a barbell with a shoulder-width overhand (pronated) grip, arms fully extended.
Form cues
- Grip a barbell with a shoulder-width overhand (pronated) grip, arms fully extended.
- Curl the bar up by bending at the elbows — keep your wrists straight and locked.
- Squeeze at the top, then lower slowly for a controlled three-count eccentric.
Finish strong — take the last set close to failure.
Form cues
- Stand with feet shoulder-width, grip the bar at shoulder-width with an underhand grip.
- Pin your elbows to your sides and keep them stationary throughout.
- Curl the bar up by contracting your biceps — do not swing the weight.
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.