TREINO DE BÍCEPS Em Apenas 10 MINUTOS!

Quick Bicep Workout in 10 Minutes

In this video, the speaker demonstrates a quick bicep workout that can be completed in just 10 minutes. The exercises focus on the biceps and include straight bar curls, Scott curls, and incline curls.

Straight Bar Curls

• Start with a warm-up set using a light weight.

• Increase the weight for the working sets.

• Perform controlled movements with proper form.

• Rest minimally between sets to maintain an elevated heart rate.

Scott Curls

• Use a Scott curl machine or modify a regular preacher curl bench.

• Keep the elbow higher than usual to target different parts of the biceps.

• Perform partial repetitions to intensify the exercise.

• Rest briefly between sets due to time constraints.

Incline Curls

• Set up an incline bench at a slight angle (more than 45 degrees).

• Focus on stretching the biceps during the eccentric phase of each repetition.

• Emphasize maximum contraction at the top of each rep.

• Utilize an intermediate angle between full stretch and full contraction.

By following this quick workout routine, it is possible to effectively train the biceps within a limited timeframe.