Ready for a serious back workout? It might appear there isn’t a lot of bicep exercises but yet the biceps will have been working hard before we even complete a single curl!
The timer will be on for 45 seconds per exercise within each superset with 30 seconds rest in between each superset!
Once we reach the mat for abdominal muscles specifically, the timer will be 45/45/30 with no rest! Though always take a few seconds to get into a comfortable position!
For this upper body workout you will need some dumbbells, your mat and a yoga block on place hands on for single arm renegade rows, however this is not essential as others can simply place non working hand on mat! The yoga block simply allows for more range of movement for the dumbbell!
The dumbbells Content Creator is using for your reference are 17.5kg for the back exercises and 8kg each for the biceps!
BENT OVER ROW RENEGADE ROW
1 1/2 REP PULLOVER STANDARD PULLOVER
SINGLE ARM SUPINE ROW SAME ARM RENEGADE ROW
ROTATIONAL SINGLE ARM ROW SWITCH SIDE!
SUPINE ROW PALMS UP CURL
HAMMER CURLS ALTERNATING HAMMER CURLS!
WIDE CURLS ALTERNATING WIDE CURLS!
No rest during abs portion! Still 45/45/30…
TOE REACH ALTERNATING TOE REACH PULSES! TOE TAP TO EXTEND LEG LOWER ALTERNATING LEG LOWER CRUNCH 3 POINT CRUNCH PULSES! BICYCLES STRAIGHT LEG BICYCLES OPPOSITE HAND TO FOOT REACH
100 x LANDMINE ROW!
This was one of the most demanding finishers for me!
This movement highlights just how much strength is required from the biceps during rows and compound back exercises in general!
After a solid backworkout, We always feel the posture realigned and instantly improved!
I hope you feel your muscles working hard in this workout! And note just how quickly your biceps feel those biceps curls considering they have been working hard throughout the compound back exercises prior!
Have a great workout everyone and look forward to a great rest day following this!!
Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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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.