Bicep workout and back workout with dumbbells! We will be doing rows, pulls, curls and pushes to strengthen our back and arms.

You will need a mat and a pair of dumbbells. A chair is optional. The dumbbells I am using for your reference are 15kg x 2 & 8kg x2.

The timer will be on for most of the movements 45 seconds, 15 seconds rest. However a couple of movements will be 40 seconds and 20 seconds rest.

Slow and controlled for this one! Your biceps, lats, rhomboidal, posterior shoulder, spinal erectors and even the glutes and hamstrings due to stabilisation are working!

SUPINE ROW
SUPINE ROW (switch)
SUPINE ROW (switch)
SUPINE ROW (switch)
SINGLE ROW ROW
SINGLE ARM ROW (switch)
ROTATIONAL RENEGADE ROW
ROTATIONAL RENEGADE ROW
ALTERNATING CURL
ALTERNATING CURL
SINGLE ROW ROW
SINGLE ARM ROW (switch)
LAT SWEEP
LAT SWEEP (switch)
LYING LAT SWEEP
LYING LAT SWEEP
SINGLE ROW ROW
SINGLE ARM ROW (switch)
PULL OVER
PULL OVER
WIDE CURLS
WIDE CURLS
SINGLE ROW ROW
SINGLE ARM ROW (switch)
CLEAN TO STAND
CLEAN TO STAND (switch)
SUPERMAN
SUPERMAN
SINGLE ROW ROW
SINGLE ARM ROW (switch)
REVERSE FLYES
REVERSE FLYES (switch)
HAMMER CURLS
HAMMER CURLS
SINGLE ROW ROW
SINGLE ARM ROW (switch)
LANDMINE ROW TO CURL
LANDMINE ROW TO CURL
SCAPULAR PUSH UP
SCAPULAR PUSH UP
SINGLE ROW ROW
SINGLE ARM ROW (switch)
DOUBLE ARM ROW
DOUBLE ARM ROW

Finisher: 1 minute each no rest!

ROW TO CURL
HANDS OFF PUSH UP

Really focus on that mind muscle connection, lift the rows with the back muscles by drawing the elbow up. Keep flat back, chest open, look down and slightly infront.

Remember as always, those elbows during the curls!! even if it means dropping the dumbbells for a break moment!

Let’s get week 8 started!!

Cx

Extras:

My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My 20 Min Abs Workout: https://youtu.be/3oeimlA6s68

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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