BRAWNY Back and Biceps Workout + Abs & Core | EPIC Endgame Day 8

 


The timer will be on for 40 seconds of work, with 20 seconds rest for a majority of this workout! For this workout, you will need dumbbells and your mat! I also use a yoga block for the Renegade Rows staple as this is single side at a side and placing hand of non working side on the yoga block increases range of movement available and also increases the comfort. The dumbbells I am using for your reference are 15kg and 8kg each! BENT OVER ROW BENT OVER ROW STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! ROTATION SINGLE ARM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! PAUSED PULLOVER PAUSED PULLOVER NO PAUSE PULLOVER NO PAUSE PULLOVER STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! SWEEP w/ PAUSE AT TOP SWITCH SIDE! SWEEP (NO PAUSE) SWITCH SIDE! STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! HAMMER CURLS HAMMER CURLS - HOLD - CURL HAMMER CURLS WIDE CURLS WIDE CURLS HOLD - CURL WIDE CURLS ALTERNATING CURLSALTERNATING CURLS ABS! Timer 1 minute with no rest inbetween! TUCK SIT UPS TOE REACHES STRAIGHT LEG REVERSE CRUNCH TOE TAP TO EXTENSION ALTERNATING LEG LOWERS SINGLE LEG SIT UP REACH SWITCH SIDE! 100 x HAMMER CURLS!






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