Beginner Biceps Lose Fat Workout — Gym

Beginner gym workout for fat loss targeting biceps, following NASM OPT principles. Includes warm-up, compound, isolation, core, and cooldown.

Level: beginner · Muscle group: biceps · Equipment: gym · Duration: 30 min

Exercise Breakdown (8 exercises)

1. 1. Dynamic Warm-up: Arm Circles
   1 sets · 15 each direction reps · 30s rest
2. 2. Dynamic Warm-up: Shoulder Rotations
   1 sets · 15 each direction reps · 30s rest
3. 3. Bent-Over Dumbbell Rows (focus on back engagement to assist biceps)
   3 sets · 12 reps · 60s rest
4. 4. Dumbbell Bicep Curls
   3 sets · 15 reps · 60s rest
5. 5. Hammer Curls
   3 sets · 15 reps · 60s rest
6. 6. Plank
   3 sets · 30-45s hold reps · 45s rest
7. 7. Static Stretch: Biceps Stretch
   1 sets · 30s hold each arm reps · N/A rest
8. 8. Static Stretch: Triceps Stretch (for balance)
   1 sets · 30s hold each arm reps · N/A rest

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