90 Minutes Intermediate Biceps Workout with Bodyweight
A 90 minutes fat loss workout targeting your biceps using bodyweight equipment. 5 exercises, 15 total sets, designed for intermediate lifters.
90 Minutes
Duration
15
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place a towel under one foot and grab both ends with one hand.
- Curl upward against the resistance of your foot pressing down.
- Control the eccentric by slowly lowering while maintaining foot pressure.
Grip the bar slightly wider than shoulder-width with palms facing away.
Form cues
- Grip the bar slightly wider than shoulder-width with palms facing away.
- Start from a dead hang with arms fully extended and shoulders packed.
- Initiate the pull by depressing your shoulder blades — imagine pulling the bar toward your chest.
Grip the bar at shoulder-width with palms facing you.
Form cues
- Grip the bar at shoulder-width with palms facing you.
- Start from a full dead hang with arms extended.
- Pull your chin over the bar by driving your elbows down toward your hips.
Set a bar at waist height, hang underneath it with arms extended and body straight.
Form cues
- Set a bar at waist height, hang underneath it with arms extended and body straight.
- Pull your chest to the bar by driving your elbows down and back.
- Squeeze your shoulder blades together hard at the top for a one-second hold.
Finish strong — take the last set close to failure.
Form cues
- Grab a pull-up bar with a narrow supinated (chin-up) grip, hands six inches apart.
- Pull yourself up by focusing on curling your hands toward your shoulders.
- Minimize lat engagement by keeping your chest close to the bar throughout.
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.