45 Minutes Advanced Biceps Workout with Kettlebell
A 45 minutes muscle building workout targeting your biceps using kettlebell equipment. 3 exercises, 11 total sets, designed for advanced lifters.
45 Minutes
Duration
11
Total Sets
8-12 reps
Rep Range
~578
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand in a wide sumo stance with two kettlebells between your feet.
- Hinge at the hips, keep a flat back, and grab one kettlebell at a time.
- Row one kettlebell to your hip, lower it, then row the other side.
Hold a kettlebell by the handle with a supinated (palms-up) grip at full arm extension.
Form cues
- Hold a kettlebell by the handle with a supinated (palms-up) grip at full arm extension.
- Curl the kettlebell up by bending at the elbow — keep your upper arm pinned to your side.
- The offset weight will try to pull your wrist into extension — fight to keep your wrist neutral.
Finish strong — take the last set close to failure.
Form cues
- Set up in a push-up position with hands gripping two kettlebells, feet wider than shoulder width.
- Shift your weight onto one arm, then row the opposite kettlebell to your hip.
- Keep your hips level — do not rotate or let the non-working side dip.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.