Home Back & Bicep Workout

By Jordan Morello

	Intermediate (2-3 years)
	25 minutes/day
	Build Muscle, Fat Loss, Gain Strength
	2 x Dumbbell, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

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.

Description

Media

Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 4-5 rounds Rest 20s between rounds
1A.Pushup Renegade Row with Dumbbell	4-5 rounds	40s	20s
1B.Rear Delt Raise	4-5 rounds	40s	20s
1C.Dumbbell Straight Leg Deadlift to Bent Over Row	4-5 rounds	40s	20s
1D.Dumbbell Pullover on Floor	4-5 rounds	40s	20s
1E.Dumbbell Burpee to Concentration Curl and Shoulder Press	4-5 rounds	40s	20s
1F.Isometric Dumbbell Bicep Curl	4-5 rounds	40s	20s
1G.Standing Zottman Biceps Curl	4-5 rounds	40s	20s

Date Created: 5/18/2020, UTC

Last Updated: 7/12/2021, UTC

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