TETSUBeginner Biceps Workout
A biceps session for your first months in the gym: 3 movements biased toward machines, cables, and bodyweight so you can learn each pattern before loading it heavy. Sets and rest follow each movement’s role: the opening movement gets 4 sets of 8–10 with 90 seconds of rest, and isolation work 2–3 sets of 12–20 with 45–60 seconds. Plan on roughly 25 minutes.
Beginner
Biceps
~25 min
3 exercises, in order
| # | Exercise | Sets × Reps | Rest |
|---|---|---|---|
| 01 | 4 × 8–10 | 90 s | |
| 02 |  Cable Curl |
2–3 × 12–20 | 45–60 s |
| 03 |  Dumbbell Hammer Curl |
2–3 × 12–20 | 45–60 s |
How to progress
On lifting rows, add one rep per set each session. When every set reaches the top of its rep range with clean form, add the smallest weight increment your gym allows and build back up from the bottom of the range.
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.