40 Min Back and Bicep Workout
210-420
40 min
Dumbbells
Advanced, Intermediate
Build muscle and strength with this complete back and bicep workout. You can complete this workout either at home or in the gym. This is a great routine for both men and women. This workout uses advanced muscle building techniques that require you to have at least two pairs of dumbbells. You'll need one lighter and one heavier pair so you can switch up the weight as needed. While this routine only requires a pair of dumbbells, you may also use a barbell, pull-up bar, or resistance band for some movements. Powerblock Adjustable Dumbbells - http://amzn.to/2jzTTDS Back and Bicep Workout Part 1: Back A1: DB Bent Over Row / Pullups 5x5 B1: Dumbbell Sumo Stiff Leg Deadlift / Barbell x15 x12 x10 x8 B2: Dumbbell High Pull / Barbell Hang Clean x15 x12 x10 x8 C1: Dumbbell Upright Row / Barbell x12 x10 x8 C2: Dumbbell Reverse Fly / Band Pull Apart x12 x10 x8 D1: T x 30 sec D2: I x 30 sec D3: Y x 30 sec E1: Plank Scapula Pushups from Knees / on Feet x 60 sec Part 2: Biceps A1: Bent Over Spider Curls 4x8 B1: Wide Grip Curls x12 x10 x8 B2: Reverse Curl + Wrist Curl x12 x10 x8 C1: Forearm Bicep Twists x12 x10 x8 C2: Kneeling Hammer Curl x12 x10 x8 D1: Zottman Curls x Burnout
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to the tribe hasfit - Coach Kozak and Claudia