Try this 30min Bicep Workout to achieve killer guns!

What guy doesn’t want big biceps? Guns that pop out of any shirt or singlet you wear! After all it is one of the first things women notice and admire about a guy.

You won’t have to look far to see countless guys pumping out curls in front of the mirror to make their biceps grow, but is that the best way to have killer guns? Or are they just tirelessly wasting effort and time without following a strategic bicep workout that will maximise muscle growth?

It is very important to know what exercises are most effective in building your biceps and ensure they are performed correctly.

Below is a 30min bicep workout designed by expert trainer Josh Blottin to help you achieve killer guns.

Bicep Exercise #1: BARBELL CURL – SETS 4 – REPS 12

30min Killer Bicep Workout: How to do it:

Performed on a straight bar, stand with your feet roughly shoulder width apart. Hold the bar with your hands an equal distance apart. Don’t extend your arms fully, have them about 1/5 short of full extension. Use a small amount of hip movement, and curl the weight up toward your chin, keeping the elbows in the same place at all times. Bring the weight down through the same range of motion that it was curled in.

 Bicep Exercise #2: HAMMER CURLS – SETS 4 – REPS 12

30min Killer Bicep Workout:  How to do it:

Stand with your feet shoulder width apart. Keep your back straight and core stable. Holding the dumbbells parallel to your body, curl them together to a right angle position, keeping your thumbs facing towards each other as if you were holding a hammer and then lower back down beside your body. Remember to squeeze your biceps as you reach the right angle position.


Bicep Exercise #3: CONCENTRATION CURLS – SETS 4 – REPS 12 each arm

30min Killer Bicep Workout:  How to do it:

Sit on the edge of a bench allowing for the dumbbell to be curled in between your legs. Place your elbow on your inner thigh and curl the dumbbell up towards your shoulder. Remember to keep the elbow in place at all times. Bring the weight down in the same manner & pace that you curled it up with.




30min Killer Bicep Workout:  How to do it:
Stand in the middle of both sides of a cable pulley machine and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Slowly squeeze the biceps on each side until your forearms and biceps touch. Then move your forearms back to the starting position.

Note: Your entire body is stationary during this exercise except for the forearms.


Perform this bicep workout with 1min 30sec rest in between sets and remember to focus all your attention on your bicep muscles and in particular the contraction and extension.

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*The training programs on this website are provided as a guide only and therefore we recommend you ask a professional about correct function of equipment if you are unsure.