Day 24: 40 Min TOUGH BACK & BICEPS [Dumbbell Pull Workout] // 6WS1

 

WORKOUT DETAILS ⏱️ Duration: 40 minute workout 🏋️ Equipment: Two sets of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // After all three rounds have been completed then we'll move on to a 2 minute finisher. This is going to be a killer back and bicep workout, so work hard. The exercises for this dumbbell back and bicep workout are: 0:20 Round 1 - Repeat 3X 1. Bent Over Row 2. Circle Curls 3. Front Swing 4. Hammer Curls 12:20 Round 2 - Repeat 3X 1. Rear Delt Row 2. Wide Curls 3. Good Mornings 4. Alternating Iso Hold Curls 24:20 Round 3 - Repeat 3X 1. Supine Rows 2. Reverse Curls 3. Pullover (shoulders elevated) 4. Curls 36:20 Finisher - 2 Minutes Modified Makers: (push up, renegade row R, push up, renegade row L, hop up to front dumbbell swing)




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