Work your biceps for strength and lean mass with this three-part blast. It kicks off with a multi-muscle move to fire up your muscle-building hormones and activate your arms. Follow that with two targeted isolation exercises to hit your biceps and strengthen the supporting muscles in your forearms, allowing you to lift more next time. An extra bonus? This session is short enough to raid the gym with before work or in your lunch hour.

What to do
This three-move routine will target your biceps and their supporting muscles. Do a quick warm-up of bodyweight exercises, then begin with the multi-muscle chin-up press. Take a 60-second rest between sets, then move onto the isolation moves.

1 Chin-up
Sets: 3 Reps: 8-10
Don’t cheat the rep – ensure you lower all the way and don’t swing.
Make sure your chin clears the bar in every rep.

2 Reverse grip barbell curl
Sets: 3 Reps: 10
Hold the bar with your palms facing your thighs.
Keep your torso upright throughout and don’t lean back.

3 Alternating dumbell curl
Sets: 3 Reps: 10
Rotate the dumbbell so your palms face your shoulders as you curl it up.
Squeeze your biceps at the top of the move for extra time under tension.