40 Min BACK & BICEPS WORKOUT with DUMBBELLS | 6 Week Build Series - Day 3

 



💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 40 Min 45-90 sec work | 20 sec rest | Tri-Set Finisher | Day 3 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Unilateral Row (Right) 1:36 - Unilateral Row (Left) 2:41 - Preacher Curl (Right) 3:46 - Preacher Curl (Left) 4:51 - Rear Delt Fly 5:58 - Round 2 (repeat) BLOCK 2 12:12 - Straight Arm Push Back 13:01 - Pullovers 14:06 - Kneeling Eccentric Hammer Curl 14:56 - Kneeling Eccentric Hammer Curl Drop Set 16:01 - Shrugs or Renegade Rows 17:06 - Round 2 (repeat) BLOCK 3 22:51 - Row to RDL 23:56 - Concentration Curl Right 24:46 - Concentration Curl Right Drop Set 25:51 - Concentration Curl Left 26:42 - Concentration Curl Left Drop Set 27:46 - Rear Delt Row Right 28:51 - Rear Delt Row Left 29:56 - Kneeling Shrugs or Side Plank Reaches 31:03 - Round 2 (repeat) TRI-SET FINISHER 39:05 - (a1 - Alt Row) (a2 - Hammer Gun Walk) (a3 - Curls) Have a great workout!👊

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