Day 36 of EPIC | BACK WORKOUT / BICEP WORKOUT with Dumbbells
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 O
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