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 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.

 


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