TETSUAdvanced Biceps Workout
A higher-volume biceps day anchored by heavy compound work. The first two lifts get 4 sets of 6–8, the rest 3 sets of 8–10, all with a full 120 seconds between sets — about 50 minutes end to end.
Advanced
Biceps
~50 min
5 exercises, in order
| # | Exercise | Sets × Reps | Rest |
|---|---|---|---|
| 01 |  Barbell Curl |
4 × 6–8 | 120 s |
| 02 |  Cable Preacher Curl |
4 × 6–8 | 120 s |
| 03 | 3 × 8–10 | 120 s | |
| 04 |  Dumbbell Hammer Curl |
3 × 8–10 | 120 s |
| 05 |  Cable Curl |
3 × 8–10 | 120 s |
How to progress
Add small weekly jumps on the first two lifts and keep one or two reps in reserve. If a top set stalls two weeks running, drop the load 10% and rebuild.
Track it in Tetsu
Run this workout in the app — rest timer, set logging, and biceps volume tracking built in. Scan the code or grab the app — free to start.