This Five Minute Bicep Workout, developed and presented by Aaron Marino of alpha m., only takes 5 to 10 minutes depending how fast you move- the shorter amount of rest between sets the better off you're going to be. It's a very effective workout by working biceps, both heads and the brachialis.
All you need a moderate weight of dumbbells (Alpha uses 25s). Rest for about 30-seconds between sets. You may have to reduce reps on subsequent sets. Perform 3 sets total as follows:
- Start with alternating dumbbells curls with a pause- 10 reps on each side
- Switch to hammer curls - 10 reps
- Double curls - shoot for 6 to 10 reps