Free personalized workout plan

Home Back & Bicep Workout

By Jordan Morello

Experience
Beginner (1-2 years)
Time
51 minutes/day
Good for
Build Muscle, Fat Loss, Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Home Back & Bicep Workout using just dumbbells. Give this workout a go! It’s a killer! Focus on time under tension throughout all exercises.


Perform all exercises for a duration of 40 seconds. Rest for 20 seconds in between exercises. When you complete all exercises, once each, you complete one round. Aim for 4-5 rounds or as many rounds as you possibly can.

Show More

Media



Circuit
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Dumbbell Straight Leg Deadlift to Bent Over Row demonstrationPlay Dumbbell Straight Leg Deadlift to Bent Over Row demonstration
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Dumbbell Pullover on Floor demonstrationPlay Dumbbell Pullover on Floor demonstration
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises

No media available

4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Isometric Dumbbell Bicep Curl demonstrationPlay Isometric Dumbbell Bicep Curl demonstration
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Standing Zottman Biceps Curl demonstrationPlay Standing Zottman Biceps Curl demonstration
4 - 5 sets, 40s, (rest 20s)
Show Alternative Exercises

Date Created: 5/18/2020, EDT


Last Updated: 7/12/2021, EDT

Similar Workouts

More Workouts by Jordan Morello

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.