π― Watch the entire Summer Ready course from start to finish!
Welcome to Day 4 of your 4-Week Summer Ready Beginner Program! βοΈ
Todayβs focus is on your biceps β building arm strength, control, and tone through slow, intentional movement. This workout includes variations of concentration curls and other isolation exercises designed to target your arms without any equipment.
Every session in this program works a different muscle group, helping you train your full body over the course of 30 days. Yesterday was all about the chest β today, itβs time to put the focus on your arms. πͺ
π§ NO MUSIC INCLUDED β That means you can play your own summer beats, motivating tracks, or train in total silence. Your space, your rhythm ππΆ
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β Todayβs Focus:
β’ πͺ Biceps & Arm Isolation
β’ β±οΈ Duration: approx. 10 minutes
β’ π No equipment needed
β’ π€ For both men & women
β’ π One-time session β tomorrow is something new
Every video in this program is unique β no copy-paste routines, no repetition. Each day has been crafted to give your body exactly what it needs, when it needs it.
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π₯ NUTRITION TIPS
β’ Prioritize post-workout protein (eggs, beans, yogurt, or lean meats)
β’ Stay hydrated β muscles love water
β’ Keep meals simple, fresh, and balanced
β’ Donβt overthink it: eat to support recovery
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π INSTRUCTIONS
β’ This is Day 4 β do it once, then move on
β’ No need to repeat β tomorrow we focus on something new
β’ Designed for progressive growth and rest balance
β’ Give it your all, then show up again tomorrow!
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π SUPPORT & ENGAGE
β’ π Like the video if you felt the biceps pump
β’ π¬ Comment: did you feel the challenge in the last reps?
β’ π Donβt forget: Day 5 coming up next!
β’ π― Share this with a friend β training together builds consistency
βΈ»
π² TRY OUR FREE FITNESS APPS
π Abs App: https://onelink.to/p4p_abs_app
00:00 Summer Ready Workout Plan β Day 4 β Biceps Focus Training
00:03 Exercise 1 - Concentration Curl ( P4P ID: 65 ) | Muscle: Arms Exercises, Bicep | Difficulty: INTERMEDIATE | Equipment: Dumbbell, Bench / Chair ( Home Workout, Gym Workout )
02:25: Rest Break
02:49 Exercise 2 - Seated Alternating Curl ( P4P ID: 33 ) | Muscle: Arms Exercises, Bicep | Difficulty: BEGINNER | Equipment: Barbell, Bench / Chair, Machinery ( Home Workout, Gym Workout )
05:05: Rest Break
05:39 Exercise 3 - Barbell Curls ( P4P ID: 50 ) | Muscle: Arms Exercises, Bicep | Difficulty: INTERMEDIATE | Equipment: Barbell ( Home Workout, Gym Workout )
06:33: Rest Break
07:07 Exercise 4 - Seated Alternating Curl ( P4P ID: 33 ) | Muscle: Arms Exercises, Bicep | Difficulty: BEGINNER | Equipment: Barbell, Bench / Chair, Machinery ( Home Workout, Gym Workout )
10:03: Rest Break
10:27 Exercise 5 - Concentration Curl ( P4P ID: 65 ) | Muscle: Arms Exercises, Bicep | Difficulty: INTERMEDIATE | Equipment: Dumbbell, Bench / Chair ( Home Workout, Gym Workout )
12:09: Rest Break
12:34 Exercise 6 - Barbell Curls ( P4P ID: 50 ) | Muscle: Arms Exercises, Bicep | Difficulty: INTERMEDIATE | Equipment: Barbell ( Home Workout, Gym Workout )
#BicepsWorkout