One of my favourite back and biceps workouts for sure! Slow paced, focusing on lengthening and contracting the muscles of back & biceps in that approximate rep range for hypertrophy to build muscle! By the end, I struggled to do a single curl!

The dumbbells I am using for your reference are one weighing 17.5kg for the back exercises and 8kg each for the biceps portion of this workout!

The timer will be on for mostly 45 seconds of work, with 15 seconds rest for the back exercises towards the beginning of the workout, then changing to 40 seconds with 20 rest for the biceps portion!

SINGLE ARM BENT OVER ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SINGLE ARM SUPINE ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LANDMINE ROW
LANDMINE ROW
LANDMINE ROW
LANDMINE ROW

PULLOVER
PULLOVER
PULLOVER
PULLOVER

DEADSTOP SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PALMS UP CURL
PALMS UP CURL
PALMS UP CURL
PALMS UP CURL

ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
WIDE CURLS
WIDE CURLS
WIDE CURLS
WIDE CURLS

Finisher:
45 seconds/ 15 seconds rest

PALMS UP CURL (BOTTOM-TOP-FULL RANGE!

HAMMER CURLS (BOTTOM-TOP-FULL RANGE!

WIDE CURLS (BOTTOM-TOP-FULL RANGE!

I know you love to embrace the burn… today is no different!!

Row, curl and feeling amazing!

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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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