For busy days, a 15-minute back and biceps workout is quick and effective

Time pressed but want to squeeze in a decent upper-body programme? When you want a brief, intense exercise, this 15-minute back and biceps programme is ideal.

Concentrating on compound and isolation exercises will target several muscles in a short period of time, so strengthening and defining your upper body. Here is the idea!

Two minutes for the warm-up
To get the blood moving to your upper body, start with some arm circles and shoulder shrugs.

1. Bent-Over Rows (4 minutes) One great compound workout that simultaneously targets your back and biceps is bent-over rows:

  • Hold a dumbbell in each hand, hinge at the hips, and let the weights hang down.
  • Pull the dumbbells to your ribcage, squeezing your shoulder blades together.
  • Complete as many reps as you can in 40 seconds, rest for 20 seconds, then repeat for four rounds.
  • 2. Bicep Curls (4 minutes) Bicep curls mostly target arm strength building.

  • Hold a dumbbell in each hand, palms facing forward.
  • Curl the weights up toward your shoulders, squeezing your biceps at the top.
  • Do 40 seconds on, 20 seconds off, for four rounds.

  • This exercise shows that you can schedule strength training even on he busiest days. Consistency is important, hence don’t undervalue the ability of a brief, concentrated session like this one to develop a powerful, well defined upper body.


     

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