Day 33 of EPIC | Dumbbell LEGS + BICEP

You will also need a mat. I am using 2 different weights but this is not necessary! The Dumbbells I am using are 8kg x 2 and 10kg x 2 for your reference! As you will see below, the workout consists of 2 complexes for lower body (1 with 2 dumbbells and the other with 1 dumbbell). The second complex requires to switch sides after all 4 exercises have been completed! COMPLEX (10 minutes everything 10 reps) DEAD STOP LUNGE DEAD STOP LUNGE CURTSEY LUNGE CURTSEY LUNGE ROMANIAN DEADLIFT 30 rest 30 on/30 off ALTERNATING CURLS ALTERNATING CURLS REVERSE LOWER CURLS REVERSE LOWER CURLS HAMMER CURLS HAMMER CURLS CROSS BODY CURLS CROSS BODY CURLS WIDE CURLS WIDE CURLS 30 rest COMPLEX (10 minutes everything 10 reps) Repeat all opp side UNEVEN LUNGE CURTSEY LUNGE STAGGERED RDL UNEVEN SQUAT UNEVEN LUNGE CURTSEY LUNGE STAGGERED RDL UNEVEN SQUAT 30 rest PALMS UP CURLS PALMS UP CURLS ALT HAMMER CURL x 2 W/HOLD ALT HAMMER CURL x 2 W/HOLD CURL HOLD CURL HOLD CURL TO EXTERNAL ROTATE CURL TO EXTERNAL ROTATE 1 minute SUMO TO HAND TAP SQUAT WALK SQUAT ON TOES HAMSTRING MARCH HAMSTRING DEAD STOP Finisher: ROMANIAN TO CURL TO SQUAT! 1 min