Advanced Biceps Lose Fat Workout — No Equipment

Advanced no-equipment biceps workout focused on fat loss and muscle definition. NASM OPT model.

Level: advanced · Muscle group: biceps · Equipment: none · Duration: 45 min

Exercise Breakdown (9 exercises)

  1. 1. Dynamic Warm-up: Arm Circles (forward & backward), Shoulder Rotations, Thoracic Rotations
    1 sets · 15 per direction reps · 30s rest
  2. 2. Explosive Plyometric Push-ups
    3 sets · AMRAP (as many reps as possible with good form) reps · 75s rest
  3. 3. Close-Grip Push-ups
    3 sets · 15-20 reps · 60s rest
  4. 4. Incline Push-ups (feet elevated)
    3 sets · 15-20 reps · 60s rest
  5. 5. Pike Push-ups
    3 sets · 10-15 reps · 60s rest
  6. 6. Diamond Push-ups
    3 sets · 10-15 reps · 60s rest
  7. 7. Plank (standard)
    3 sets · 60s reps · 30s rest
  8. 8. Side Plank (each side)
    3 sets · 45s reps · 30s rest
  9. 9. Static Stretching: Triceps Stretch, Chest Stretch, Shoulder Stretch
    1 sets · 30s per stretch reps · N/A rest

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