Beginner Biceps Lose Fat Workout — Dumbbell

Beginner dumbbell bicep workout for fat loss. Build arm strength with effective bicep exercises and core work.

Level: beginner · Muscle group: biceps · Equipment: dumbbells · Duration: 45 min

Exercise Breakdown (7 exercises)

  1. 1. Dumbbell Bicep Curls
    3 sets · 12-15 reps · 60-90s rest
  2. 2. Hammer Curls
    3 sets · 12-15 reps · 60-90s rest
  3. 3. Concentration Curls
    3 sets · 12-15 reps · 60-90s rest
  4. 4. Dumbbell Rows
    3 sets · 10-12 reps · 60s rest
  5. 5. Push-ups (on knees if needed)
    3 sets · as many as possible (AMRAP) reps · 60s rest
  6. 6. Plank
    3 sets · 30-60s hold reps · 60s rest
  7. 7. Bird Dog
    3 sets · 10-12 per side reps · 60s rest

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