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Back & Biceps Brawn with Dumbbells & Bodyweight

This back &amp; biceps workout focuses on just using bodyweight and dumbbells. This is a great workout to do when you want to focus on just building stron

Renegade Row

Standing Dumbbell Biceps Curl

Floor I Raise

Alternate Dumbbell Hammer Curl

Staggered Stance Single Arm Dumbbell Row

Hammer Curl Across The Body AKA Pinwheel Curls

This back &amp; biceps workout focuses on just using bodyweight and dumbbells. This is a great workout to do when you want to focus on just building stronger back &amp; biceps alongside an existing strength training regimen. This plan is focused on helping athletes build lean muscle and strength to perform at elite levels for their sport.

Day 1

Week 1

	Intermediate (2-3 years)
	25 minutes/day
	Athletic Performance, Gain Strength, Increase Stamina
	1 x Dumbbell, 2 x Dumbbell, Bodyweight Show More

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Renegade Row	3 rounds	10 reps	0s
1B.Standing Dumbbell Biceps Curl	3 rounds	10 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Floor I Raise	3 rounds	10 reps	0s
2B.Alternate Dumbbell Hammer Curl	3 rounds	10 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Staggered Stance Single Arm Dumbbell Row See Exercise Notes	3 rounds	10 reps	0s
3B.Staggered Stance Single Arm Dumbbell Row See Exercise Notes	3 rounds	10 reps	0s
3C.Hammer Curl Across The Body AKA Pinwheel Curls	3 rounds	10 reps	60s

Back & Biceps Brawn with Dumbbells & Bodyweight

Day 1

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