Let’s build our back and biceps! Over 40 minutes solely dedicated to strengthening the back and biceps through dumbbells and bodyweight as resistance, along with the use of tempo variations, isometrics and pulling movements to build muscle and burn energy! This back and bicep workout will require a lot of stability from the core also!

The timer will be on for 45 seconds of work, 15 seconds of rest during the back specific portion of this workout, then into 40 seconds of work, 20 seconds rest for the bicep blitz!!

All you will need for this workout is a pair of dumbbells, a mat and something to lean against for bent over rows such as a steady chair or table. The dumbbells I am using are 15kg each for the back portion and 8kg each for the biceps!

Other options include using a yoga block/book during the single arm renegade rows to reduce time of hand applying pressure to dumbbell whilst still maintaining depth for range of motion.

Another option is a soft chair/bench if you prefer to perform single arm rows with one foot elevated and knee on chair/bench.

BENT OVER ROW
BENT OVER ROW (switch)
ROW-HOLD-ROW (switch)
ROW-HOLD-ROW (switch)
SUPINE ROW (switch)
SUPINE ROW (switch)
SUPINE ROW-HOLD-ROW (switch)
SUPINE ROW-HOLD-ROW (switch)
DEAD STOP ROW (switch)
DEAD STOP ROW (switch)
DEAD ROW-HOLD-DEAD ROW (switch)
DEAD ROW-HOLD-DEAD ROW (switch)
RENEGADE ROW (one side)
RENEGADE ROW (switch)
RENEGADE ROW (alternating)
PULL OVER
PULL OVER (1 1/2 reps)
ALT BENT OVER ROWS

SCAPULAR PUSH UP
OPP HAND TO FOOT TO REACH
OPP HAND TO FOOT TO REACH (switch)
PLANK TO HIP RAISE
ALT PLANK ROW
REAR DELT FLYES (palms face down)
REAR DELT FLYES (palms alternating)
REVERSE SNOW ANGEL
LAT PULL DOWN
LAT SWEEPS
SUPERMAN

40/20
ALTERNATING CURLS
CROSS BODY CURL W/HOLD
CROSS BODY CURL W/HOLD (switch)
HAMMER CURL W/HOLD
HAMMER CURL W/HOLD (switch)
WIDE CURLS
KNEELING ISOLATION CURL
KNEELING ISOLATION CURL (switch)
PALMS UP CURL W/PAUSE
HAMMER CURL PULSES
HAMMER BOTTOM/TOP/FULL

FINISHER:

ROW TO HAMMER CURL! Don’t stop if I do!! Keep going! And if you do need to stop, simply drop the dumbbells, pause and re go!!

I love a good back session and of course the pump of the biceps after!!



Please ensure you warm up. Check out my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

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Caroline Girvan
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Northern Ireland
BT38 8WB


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