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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.

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Media


Day 1

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Circuit
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
1A. Pushup Renegade Row with Dumbbell
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
1B. Rear Delt Raise
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
1C. Dumbbell Straight Leg Deadlift to Bent Over Row
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Dumbbell Pullover on Floor demonstrationPlay Dumbbell Pullover on Floor demonstration
1D. Dumbbell Pullover on Floor
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises

No media available

1E. Dumbbell Burpee to Concentration Curl and Shoulder Press
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Isometric Dumbbell Bicep Curl demonstrationPlay Isometric Dumbbell Bicep Curl demonstration
1F. Isometric Dumbbell Bicep Curl
4 - 5 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Standing Zottman Biceps Curl demonstrationPlay Standing Zottman Biceps Curl demonstration
1G. Standing Zottman Biceps Curl
4 - 5 sets, 40s, (rest 20s)
Show Alternative Exercises

Date Created: 5/18/2020, EDT


Last Updated: 7/12/2021, EDT

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