Advanced Biceps Lose Fat Workout — Barbell Only

Advanced barbell-only workout for fat loss, focusing on compound lifts and biceps. NASM-CPT.

Level: advanced · Muscle group: biceps · Equipment: barbell-only · Duration: 60 min

Exercise Breakdown (10 exercises)

1. 1. Barbell Rows (Pendlay)
   4 sets · 5 reps · 90s rest
2. 2. Barbell Bench Press
   4 sets · 5 reps · 90s rest
3. 3. Barbell Overhead Press
   3 sets · 6 reps · 75s rest
4. 4. Barbell Bicep Curls (Superset with Barbell Reverse Curls)
   3 sets · 8 reps · 60s rest
5. 5. Barbell Reverse Curls
   3 sets · 8 reps · 60s rest
6. 6. Barbell Romanian Deadlifts
   3 sets · 8 reps · 75s rest
7. 7. Barbell Hip Thrusts
   3 sets · 10 reps · 75s rest
8. 8. Barbell Front Raises
   3 sets · 10 reps · 60s rest
9. 9. Barbell Ab Rollouts
   3 sets · 10 reps · 60s rest
10. 10. Barbell Good Mornings
    3 sets · 8 reps · 90s rest

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