Intermediate Biceps Lose Fat Workout — No Equipment

Intermediate no-equipment biceps and fat loss workout focusing on bodyweight strength and core.

Level: intermediate · Muscle group: biceps · Equipment: none · Duration: 30 min

Exercise Breakdown (6 exercises)

  1. 1. Bodyweight Bicep Curl (Incline)
    3 sets · 10-12 reps · 60s rest
  2. 2. Chin-ups (Assisted if needed)
    3 sets · 8-10 reps · 75s rest
  3. 3. Plank
    3 sets · 30-60s hold reps · 45s rest
  4. 4. Push-ups (Triceps focus)
    3 sets · 12-15 reps · 60s rest
  5. 5. Reverse Plank
    3 sets · 30s hold reps · 45s rest
  6. 6. Bird-Dog
    3 sets · 10-12 per side reps · 45s rest

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