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Explore BUILD Back and Biceps Workout at Home / Dumbbells | EPIC II - Day 9 with 1,098,358 views, 23,830 likes, and 1,082 comments. Experience the impact of this video content that has captured audience attention.

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 PUSH UP OPP HAND TO FOOT TO REACH OPP HAND TO FOOT TO REACH (switch) PLANK TO HIP RAISE ALT PLANK ROW REAR DELT FLYES (palms face down) REAR DELT FLYES (palms alternating) REVERSE SNOW ANGEL LAT PULL DOWN LAT SWEEPS SUPERMAN 40/20 ALTERNATING CURLS CROSS BODY CURL W/HOLD CROSS BODY CURL W/HOLD (switch) HAMMER CURL W/HOLD HAMMER CURL W/HOLD (switch) WIDE CURLS KNEELING ISOLATION CURL KNEELING ISOLATION CURL (switch) PALMS UP CURL W/PAUSE HAMMER CURL PULSES HAMMER BOTTOM/TOP/FULL FINISHER: ROW TO HAMMER CURL! Don’t stop if I do!! Keep going! And if you do need to stop, simply drop the dumbbells, pause and re go!! I love a good back session and of course the pump of the biceps after!!😆😆 👊🏼👊🏼👊🏼👊🏼 Please ensure you warm up. Check out my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0 Cx Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group for Further Community Support: https://facebook.com/groups/carolinegirvan EPIC II Program: ▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf ▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ Sports Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan My Other Workouts: ▶ NEW 20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I ▶ 10 Min Ab Complex Workout: https://youtu.be/r7gKGvjfyHg Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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