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)



We employ this protocol within our Cutting Guide and Arm Destruction Pack.


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