Caroline Girvan - BUILD Back and Biceps Workout at Home / Dumbbells | EPIC II - Day 9

Let’s build our back and biceps! Over 40 minutes solely dedicated to strengthening the back and biceps through dumbbells and bodyweight as resistance, along with the use of tempo variations, isometrics and pulling movements to build muscle and burn energy! This back and bicep workout will require a lot of stability from the core also! The timer will be on for 45 seconds of work, 15 seconds of rest during the back specific portion of this workout, then into 40 seconds of work, 20 seconds rest for the bicep blitz!! All you will need for this workout is a pair of dumbbells, a mat and something to lean against for bent over rows such as a steady chair or table. The dumbbells I am using are 15kg each for the back portion and 8kg each for the biceps! Other options include using a yoga block/book during the single arm renegade rows to reduce time of hand applying pressure to dumbbell whilst still maintaining depth for range of motion. Another option is a soft chair/bench if you prefer to perform single arm rows with one foot elevated and knee on chair/bench. BENT OVER ROW BENT OVER ROW (switch) ROW-HOLD-ROW (switch) ROW-HOLD-ROW (switch) SUPINE ROW (switch) SUPINE ROW (switch) SUPINE ROW-HOLD-ROW (switch) SUPINE ROW-HOLD-ROW (switch) DEAD STOP ROW (switch) DEAD STOP ROW (switch) DEAD ROW-HOLD-DEAD ROW (switch) DEAD ROW-HOLD-DEAD ROW (switch) RENEGADE ROW (one side) RENEGADE ROW (switch) RENEGADE ROW (alternating) PULL OVER PULL OVER (1 1/2 reps) ALT BENT OVER ROWS SCAPULAR...