60 minute intermediate bicep workout at home

Here's everything you need to try our 60 minute intermediate bicep workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Alternating Tuck-Ups
  • Single Leg Straight Leg Deadlift with Wall Support
  • Press Up
  • Circuit 2
  • Mountain Climbers
  • Press Ups with Eccentric Focus
  • L Crunch
  • Circuit 3
  • Plank Shift with Reach
  • Butterfly

Circuit 1

Complete this round 3 times.

Alternating Tuck-Ups

Complete 8 repetitions

Coaching Tips For Alternating Tuck-Ups

Follow these cues to perform Alternating Tuck-Ups correctly:

  • Keep the knee moving towards the chest bent
  • Do not use any momentum
  • Find a tight core before starting the exercise.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Press Up

Complete 6 repetitions

Coaching Tips For Press Up

Follow these cues to perform Press Up correctly:

  • Hands slightly wider than shoulder width apart
  • Keep elbows close to the body
  • Keep hips in line with shoulders
  • Touch chest to the floor.

Circuit 2

Complete this round 3 times.

Mountain Climbers

Complete 16 repetitions

Coaching Tips For Mountain Climbers

Follow these cues to perform Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

Press Ups with Eccentric Focus

Complete 9 repetitions

Coaching Tips For Press Ups with Eccentric Focus

Follow these cues to perform Press Ups with Eccentric Focus correctly:

  • Keep the core tight and hips high throughout the movement
  • Make the eccentric portion very difficult for you by moving very slowly.

L Crunch

Complete 14 repetitions

The L Crunch is a very effective anterior core exercise. With a similar movement pattern as the sit up but with more tension created in the abdominals and less opportunity to use momentum.

Benefits of L Crunch

The benefit of the L Crunch is strength and endurance gained in the anterior core muscles.

How To Do L Crunch

  1. Lye flat on the floor, lifts the legs so the feet are above the hips and slightly bent.
  2. Press the lower back into the floor and lift the hands towards the feet, using the abdominal muscles to create the movement.

Coaching Tips For L Crunch

Follow these cues to perform L Crunch correctly:

  • Keep the legs straight throughout
  • Bring the hands to the feet creating tension in the abdominals.

Circuit 3

Complete this round 3 times.

Plank Shift with Reach

Complete 8 repetitions

Coaching Tips For Plank Shift with Reach

Follow these cues to perform Plank Shift with Reach correctly:

  • Keep feet together
  • Slowly lift one arm and straighten it overhead
  • Move hips as little as possible.

Butterfly

Complete 6 repetitions

Coaching Tips For Butterfly

Follow these cues to perform Butterfly correctly:

  • Start with the legs and arm wide
  • Do not use momentum or swing to touch the foot.

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This workout was made by Sean Klein

Sean Klein

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