Caroline Girvan - MUSCLE BUILDING Back and Bicep Workout | EPIC III Day 26

Today we focus on the back & biceps! Increased strength, muscle gains, balanced back of body in rest ion to the front bit also upper body compared to lower body! Back & biceps muscle building workout using tempo training to increase time under tension! It’s going to be intense but the level of muscle connectivity is so rewarding! Please ensure you warm up your full body as even your glutes and legs will be needed to provide stabilisation throughout the rows! For this workout you will need a pair of dumbbells, your mat and a yoga block. The dumbbells I am using primarily at the beginning are 17.5kg each. I then reduce to 8kg towards the end and for all of the curls! The timer will be on for superset format of 45 seconds for an exercise then straight into another exercise for 45 seconds. It could be a variation on tempo or the opposite side if unilateral movement! There is a staple involving a bent over row with 2 dumbbells, straight into landmine row variation of only 1 dumbbell! This superset appears a total of 3 times! STAPLE: 2x DUMBBELL ROW LANDMINE ROW SINGLE ARM ROW (SLOW LOWER) SWITCH SIDE! SINGLE ARM ROW (PAUSE AT TOP) SWITCH SIDE! SINGLE ARM ROW (MOMENTUM LIFT) SWITCH SIDE! STAPLE: 2x DUMBBELL ROW LANDMINE ROW PULLOVER (SLOW LOWER) PULLOVER (PAUSE AT BOTTOM) PULLOVER (SLOW LOWER) PULLOVER (PAUSE AT BOTTOM) PULLOVER (SLOW LOWER) PULLOVER (PAUSE AT BOTTOM) STAPLE: 2x DUMBBELL ROW LANDMINE ROW DEADSTOP ROW (SLOW LOWER) SAME SIDE (MOMENTUM ROW)...