The back, biceps and core will be targeted in this workout with dumbbells and bodyweight with unilateral exercises and compound movement for the back, lots of curls for the biceps and core strengthening and stability exercises! Slow and controlled is the aim of the game today!

For this muscle building session, you will need a pair of dumbbells and your mat! A yoga block is optional to place hand on during single arm renegade rows as it provides height therefore greater range of movement for the row, it also is a great option instead of placing hand on other dumbbell for that height.

Another option is to perform the single arm rows with non working side hand on a stable chair as sometimes this can be more comfortable. In this workout I simply place my opposite hand or elbow on that same side thigh but you can definitely place hand on something if this helps keep your back more inline.

The dumbbells I am using for your reference is one dumbbell weighing 17.5kg for the back exercises and 2 dumbbells 8kg each for the biceps.

The timer will be on for most of the workout 50 seconds of work, 10 seconds rest! However once we reach the biceps portion, the timer will be 40 seconds of work with 20 seconds rest as we will need it!!

BENT OVER ROW (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

RENEGADE ROW (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SUPINE ROW (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PULLOVER
PULLOVER
PULLOVER

MOMENTUM ROW (slow lowering)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LANDMINE ROW
LANDMINE ROW
LANDMINE ROW
PLANK HOLD
PLANK HIPS UP TO CENTRE
PLANK HIP TWIST
PLANK SAW
ALTERNATING DEADBUG
DOUBLE DEADBUG
FLAT TO HOLLOW
2 POINT TAP TO SINGLE ARM PLANK
SWITCH SIDE!
HOVER SHOULDER TAPS

40/20
HAMMER CURL HOLD - CURL
HAMMER CURL PULSES - CURL
WIDE CURL HOLD - CURL
WIDE CURL PULSES - CURL
PALMS UP CURL HOLD - CURL
PALMS UP CURL PULSES - CURL

Finisher:

1 MINUTE ALTERNATING CURLS!

With the finisher, you can use that bit of momentum to help get those dumbbells up! But only cheating on the way up; control the lowering portion as always!

This burn out on the biceps was perfect to finish on! To failure indeed!!

Week 2 let’s go!!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases