###### Oct 14, 2019

Hey ONE Bar crew! Rob here, back to share another set of workout finishers I’ve perfected during my time as a championship-winning professional athlete and physical trainer. This week, it’s a classic combo: [Almond Bliss ONE Protein Bars](/content/content/one-brands/en-us/home/products/one-bars-chocolate-almond-bliss-flavored-protein-bar-2-12-oz.html) and biceps.

Lots of exercises work your biceps. But this combination of moves really isolates the biceps and gives a good burn when you’re done. And just like an [Almond Bliss ONE Protein Bar](/content/content/one-brands/en-us/home/products/one-bars-chocolate-almond-bliss-flavored-protein-bar-2-12-oz.html),

> they’re a great way to transition from workout to recovery and maximize your effort for the day.

Let’s hit it!

Weekly Workouts with Rob Pannell: Almond Bliss Biceps - YouTube

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[Weekly Workouts with Rob Pannell: Almond Bliss Biceps](https://www.youtube.com/watch?v=JMftO2cCAe4) [one1brands](https://www.youtube.com/channel/UCC-4ndpjDMjTPWR2Hn9ffGw)

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## “Almond Bliss Biceps” workout

3 rounds of each exercise.

- Hammer curls — _10 reps_

- Concentrated bicep curl — _10 reps each side, 3 second up/down_

- 21s — _7 half, 7 half-full, 7 full_

- Banded curls – _go until failure_

Watch the video closely to see how each exercise is done, and don’t hesitate to stop and work on your technique as often as necessary.

Check back next week for part three of the series.

Rob Pannell

##### Credentials & Certifications:

Rob Pannell

##### Credentials & Certifications:

American Professional Lacrosse Player

Connect

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