# Dad Bod Shred Biceps Workout

> 10-second rest breaks in this biceps workout make you pump faster than you expect.
- Title: Dad Bod Shred Biceps Workout · Men's Health | Shortify
- Summary: 10-second rest breaks in this biceps workout make you pump faster than you expect. Light dumbbells with 10-second rest intervals build biceps in under 10…
- Keywords: cory gregory, dad bod shred, german volume training, biceps workout, dumbbell curls, men's health, mvp premium, Dad, Bod, Shred, Biceps, Workout
- Source: Men's Health — https://menshealth.com/fitness/a73887170/biceps-workout-dumbbell-curls
- Author: The Editors of MH
- Published: 2026-09-25T14:38:48+00:00
- Read time: 1 min
- Topics: cory gregory, dad bod shred, german volume training, biceps workout, dumbbell curls, men's health, mvp premium
## Why 10-Second Rests Work
Cory Gregory's Dad Bod Shred program uses 10-second rest breaks between biceps curls to maximize pump in light dumbbells.
## The 10x10 Structure
This workout does 10 sets of 10 biceps curls with only 10 seconds rest between each set.
## Light Weights for Form
Using light to moderate dumbbells ensures proper form for all 10 sets without strain.
## Why It Works for Busy Dads
Gregory designed this for busy dads who need quick, effective workouts without long time commitments.
## The Pump Effect
You'll finish 100 reps in under 10 minutes and feel intense pump in your arms quickly.
## Key takeaway

Light dumbbells with 10-second rest intervals build biceps in under 10 minutes.