FRAMEWORK 30 Min Back and Bicep Workout | EPIC Heat - Day 8

 


The timer will be on for 30 seconds of work however with the pull overs it will be one minute duration. There are combinations that involve performing the exercise on one side for 30 seconds, then switching to opposite side for the 30 seconds and so on. It will all be on screen of course throughout! DOUBLE BENT OVER ROW DOUBLE BENT OVER ROW ROW one side SWITCH SIDE SWITCH SIDE SWITCH SIDE ROW one side SWITCH SIDE SWITCH SIDE SWITCH SIDE RENEGADE ROW SWITCH SIDE RENEGADE ROW SWITCH SIDE PULLOVER PULLOVER PULLOVER HAMMER CURL HAMMER CURL DOUBLE ROW HAMMER CURL DOUBLE ROW HAMMER CURL PALMS UP CURL PALMS UP CURL SUPINE ROWS PALMS UP CURL SUPINE ROWS PALMS UP CURL RENEGADE ROW (one side) SINGLE ARM ROW (same side) RENEGADE ROW (switch side) SINGLE ARM ROW (same side) PLANK TO ROW all same side (1 minute) PLANK TO ROW switch side (1 minute) Finisher: HAMMER CURLS PALMS UP CURL WIDE CURLS CROSS BODY CURLS Aim to perform the same pace on both sides when doing unilateral work. In this workout you should start with your weaker side, count how many reps you complete and do the same on opposite side.




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