Here’s a horrible lunchtime bicep workout with @MB_LDNM that takes around 15-20 minutes, so ideal for your lunchbreak, when short of time or pre night out!
Please see the full explanation of the 6-12-25 workout protocol here.
6-12-25 Bicep Workout:
Complete 3-5 rounds of the below
90 seconds rest between sets
6 reps of barbell curls (aiming for a 3-4 second lowering phase)
12 spiderman curls (2-3 second lowering phase)
25 dumbbell hammer curls (rep at a controlled speed)