30 minute advanced bicep workout with a resistance band

Here's everything you need to try our 30 minute advanced bicep workout with a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
In This Workout
  • Circuit 1
  • Staggered Stance Press Up
  • Pike Press Up
  • Quadrupled Extensions
  • Circuit 2
  • Straight Leg Sit-Ups
  • Plank

Circuit 1

Complete this round 3 times.

Staggered Stance Press Up

Complete 6 repetitions

Upper Body
Horizontal Press

Coaching Tips For Staggered Stance Press Up

Follow these cues to perform Staggered Stance Press Up correctly:

  • Use the arm overhead as a guide and put as much weight as able into the other arm.

Pike Press Up

Complete 14 repetitions

Upper Body
Vertical Press

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Quadrupled Extensions

Complete 12 repetitions

Lower Body
Hip Dominant

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Circuit 2

Complete this round 3 times.

Straight Leg Sit-Ups

Complete 8 repetitions

Anterior Core

Straight Leg Sit Ups are a great anterior core variation that requires a lot of core strength.

Benefits of Straight Leg Sit-Ups

The main benefit of the straight leg sit up is its ability to increase the strength in the muscles of the anterior core.

How To Do Straight Leg Sit-Ups

  1. Start flat on the the floor with the legs together.
  2. Tense the abdominal muscles and use them to lift the upper body from the floor, keeping the legs as close together as possible.
  3. You will not be able to create the tension from the lower body as you would in a normal sit up making it more challenging, so you may round the upper body slightly.

Coaching Tips For Straight Leg Sit-Ups

Follow these cues to perform Straight Leg Sit-Ups correctly:

  • Attempt to just use your abdominals to lift yourself up
  • Your hands can act as a slight guide
  • The downward portion is challenging so ensure you control the movement as much as possible.


Complete 60 seconds

Anterior Core

Coaching Tips For Plank

Follow these cues to perform Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

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This workout was made by Sean Klein

Sean Klein


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