Tempo training back and biceps!

Training your back brings many benefits; including reduced risk of injury that comes from strengthening the back, particularly the lower back. With bent over rows etc that work the erector spines muscles as well as stability from the core help towards a stronger core and lower back.

Training the back also provides balance on the upper body as when training chest, this prevents the chest muscles becoming tight over time and will ‘open up’ the chest & improve posture.

Not to mention the workload on those biceps during back specific exercises too! We will also include some bicep specific exercises towards the end of the workout but they will be working hard throughout!

For this upper body workout you will need a pair of dumbbells and your mat. If you have a heavier dumbbell or one kettlebell, you can absolutely use it today for the rows!

The dumbbell I am using for your reference is 17.5 kg. I also use 2 x 8kg each on the biceps!

The timer will be on for 40 seconds each per exercise with 20 seconds rest in between!

Each exercise will be performed for 2 sets only! But if it is single side work (such as single arm row), we will perform 2 sets per side!

SINGLE ARM ROW (PAUSE AT TOP)
SWITCH!
SWITCH!
SWITCH!

SINGLE ARM ROW (SLOW ECCENTRIC)
SWITCH!
SWITCH!
SWITCH!

LANDMINE ROW (PAUSE AT TOP)
LANDMINE ROW (PAUSE AT TOP)

LANDMINE ROW (SLOW CONCENTRIC)
LANDMINE ROW (SLOW CONCENTRIC)

PULLOVER (SLOW ECCENTRIC)
PULLOVER (SLOW ECCENTRIC)

PULLOVER (PAUSE AT BOTTOM)
PULLOVER (PAUSE AT BOTTOM)

X1 ARM SUPINE ROW (PAUSE AT TOP)
SWITCH!
SWITCH!
SWITCH!

DEADSTOP ROW
SWITCH!
SWITCH!
SWITCH!

HAMMER CURLS (PAUSE AT TOP)
HAMMER CURLS (PAUSE AT TOP)

PALMS UP CURL (SLOW CONCENTRIC)
PALMS UP CURL (SLOW CONCENTRIC)

WIDE CURLS (SLOW ECCENTRIC)
WIDE CURLS (SLOW ECCENTRIC)

HAMMER CURLS (SLOW ECCENTRIC)
HAMMER CURLS (SLOW ECCENTRIC)

Finisher:

20/20/20

(Curl at 1/2 way!)

WIDE CURL HOLDHAMMER CURL HOLDPALMS UP HOLD

The finisher had me! Even one curl became a struggle!! What a way to finish!

I hope you feel AMAZING after this.. I sure do!!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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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