Caroline Girvan - BIGGER Back and Bicep Workout - Unilateral Training | EPIC III Day 38

Rows, sweeps and curls for the lats, rhomboids, biceps and even the rear delts! The upper body muscles of the back & biceps be challenged to become stronger and grow in this back and bicep workout using unilateral movements that allow for a longer rest period between sides! Slow and steady is the aim of the game today!! Put the hard work in with the rows before we move to more variety! Most exercises will be performed for 2 sets per side! The timer will be on for 40 seconds of work with 20 seconds rest! For this upper body workout, you will need a pair of dumbbells and your mat. I am using a chair to lean the hand of non working arm against but this is optimal. I don’t always use this as often I simply place the hand on the same side knee but I like to change it up. Many people prefer using something stable such as a chair or bench to lean against as it can help keep back inline but again this is preference to you! The dumbbells I am using for your reference are 8kg each and 1 x 20kg for the rows! IMPORTANT: please ensure you warm up your full body before this workout even though it is upper body focused, the lower body is involved also to provide stability. BENT OVER ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! DEADSTOP MOMENTUM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SUPINE ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SWEEP W/ PAUSE AT TOP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE SETS SINGLE ARM ROW SWITCH SIDE! DEADSTOP MOMENTUM ROW SWITCH SIDE! ARM...