Day 12: 40 Min BACK AND BICEP Workout with Dumbbells // 6WS1

 

WORKOUT DETAILS ⏱️ Duration: 40 minute workout 🏋️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 40 seconds work, 20 seconds rest The format for this back and bicep dumbbell workout is as follows: 0:20 Alternating Hammer Curls 1:20 Hammer Curls 2:20 Alternating Wide Curls 3:20 Wide Curls 4:20 Alternating Cross Body Curls 5:20 Cross Body Curls 6:20 Bent Over Row R 7:20 Bent Over Supine Row R 8:20 Bent Over Wide Row R 9:20 Bent Over Row L 10:20 Bent Over Supine Row L 11:20 Bent Over Wide Row L 12:20 Bent Over Row R 13:20 Bent Over Supine Row R 14:20 Bent Over Wide Row R 15:20 Bent Over Row L 16:20 Bent Over Supine Row L 17:20 Bent Over Wide Row L 18:20 Bent Over Row 19:20 Bent Over Supine Row 20:20 Bent Over Wide Row 21:20 Landmine Row 22:20 Supermans 23:20 Bird Dogs 24:20 Good Mornings 25:20 Lat Pull Downs 26:20 Upright Rows 27:20 Rear Delt Rows R 28:20 Rear Delt Flyes R 29:20 Renegade Rows 30:20 Upright Rows 31:20 Rear Delt Rows L 32:20 Rear Delt Flyes L 33:20 Renegade Rows 34:20 Upper Curls 35:20 Lower Curls 36:20 Full Curls 37:20 Upper Curl Pulses 38:20 Lower Curl Pulse 39:20 Full Curls