@yanniknash: Comment WORKOUT and I’ll send you my free 3‑day plan to build muscle and lose fat🎯 The Biceps Finisher. 🔥 Add this 15-minute finisher at the end of your next upper body session and feel the difference. Biceps Finisher — Dumbbells Only 1. Alternating Dumbbell Curl Variation 3 sets x 12 reps each arm Slow on the way down — 3 seconds. No swinging. 2. Plate Hammer Curl 3 sets x 15 reps Neutral grip, elbows pinned to your sides. Full squeeze at the top. 3. Zottman Curl 3 sets x 10 reps Curl up with a supinated grip, rotate at the top, lower with a pronated grip. Biceps on the way up, forearms on the way down. Rest 45–60 seconds between sets. 15 minutes. Done. Save this for your next session and tag a mate who skips arm day. #Bicepsworkout #WorkoutMotivation

Yannik Nash

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Wednesday 17 June 2026 18:44:34 GMT