Intermediate Biceps Lose Fat Workout — Dumbbell

Intermediate dumbbell biceps workout for fat loss. Focus on form and steady effort to build strength and burn calories.

Level: intermediate · Muscle group: biceps · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (6 exercises)

1. 1. Dumbbell Bicep Curl
   3 sets · 10-12 reps · 60s rest
2. 2. Dumbbell Hammer Curl
   3 sets · 10-12 reps · 60s rest
3. 3. Dumbbell Concentration Curl
   3 sets · 10-12 reps · 60s rest
4. 4. Dumbbell Incline Curl
   3 sets · 10-12 reps · 60s rest
5. 5. Plank
   3 sets · 45-60s reps · 45s rest
6. 6. Bird Dog
   3 sets · 10-12 per side reps · 45s rest

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