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BUILD Back and Biceps Workout at Home / Dumbbells - EPIC II - Day 9 - Caroline Girvan

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Rating: 4.0; Vote: 1

Let-s build our back and biceps! Over 40 minutes solely dedicated to strengthening the back and biceps through dumbbells and bodyweight as resistance, along with the use of tempo variations, isometrics and pulling movements to build muscle and burn energy! This back and bicep workout will require a lot of stability from the core also! The timer will be on for 45 seconds of work, 15 seconds of rest during the back specific portion of this workout, then into 40 seconds of work, 20 seconds rest for the bicep blitz! All you will need for this workout is a pair of dumbbells, a mat and something to lean against for bent over rows such as a steady chair or table. The dumbbells I am using are 15kg each for the back portion and 8kg each for the biceps! Other options include using a yoga block/book during the single arm renegade rows to reduce time of hand applying pressure to dumbbell whilst still maintaining depth for range of motion. Another option is a soft chair/bench if you prefer to perform single arm rows with one foot elevated and knee on chair/bench. BENT OVER ROW BENT OVER ROW (switch) ROW-HOLD-ROW (switch) ROW-HOLD-ROW (switch) SUPINE ROW (switch) SUPINE ROW (switch) SUPINE ROW-HOLD-ROW (switch) SUPINE ROW-HOLD-ROW (switch) DEAD STOP ROW (switch) DEAD STOP ROW (switch) DEAD ROW-HOLD-DEAD ROW (switch) DEAD ROW-HOLD-DEAD ROW (switch) RENEGADE ROW (one side) RENEGADE ROW (switch) RENEGADE ROW (alternating) PULL OVER PULL OVER (1 1/2 reps) ALT BENT OVER ROWS SCAPULAR PUSH UP OPP HAND TO FOOT TO REACH OPP HAND TO FOOT TO REACH (switch) PLANK TO HIP RAISE ALT PLANK ROW REAR DELT FLYES (palms face down) REAR DELT FLYES (palms alternating) REVERSE SNOW ANGEL LAT PULL DOWN LAT SWEEPS SUPERMAN 40/20 ALTERNATING CURLS CROSS BODY CURL W/HOLD CROSS BODY CURL W/HOLD (switch) HAMMER CURL W/HOLD HAMMER CURL W/HOLD (switch) WIDE CURLS KNEELING ISOLATION CURL KNEELING ISOLATION CURL (switch) PALMS UP CURL W/PAUSE HAMMER CURL PULSES HAMMER BOTTOM/TOP/FULL FINISHER: ROW TO HAMMER CURL! Don-t stop if I do! Keep going! And if you do need to stop, simply drop the dumbbells, pause and re go! I love a good back session and of course the pump of the biceps after!
Date: 2022-05-17

← UNILATERAL Leg Day / 45 Min Lower Body Workout - EPIC II - Day 8 - Caroline Girvan

15 Min Core & Abs Workout / Twenty PLANK Variations - No Equipment - Caroline Girvan →

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Comments and reviews: 10

Yasmine's
Today was back and chest for me so I had to mix and match between 2 separate vids and leave out what I didn't need. One of the best things I love about working out with you Caroline is that I dont have to wear shoes except for leg day. This was epic. I did the renegade row with a band because the pressure on the weights really hurt my hands. I feel amazing. Thanks Caroline. in just 2. 5 weeks alone, I'm seeing more definition than I did when I was going to the gym. I love it.
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Destiny
OOOooohhhh- What a lovely workout. I ran to the store and got me a 30lb dumbbell for this and THANKS for the tip Caroline. I got a yoga block too. That really helped! Best favorite part was the bodyweight back stuff. Man that's a great burn! Thank U bunches!
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Mtl
Far and away the best trainer on here. Very nice mix of exercises and just the right amount of instruction to keep moving once we get started. I have a long way to go, but this has got me motivated to keep going. Thank you on behalf of our entire family
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Sinead
Note to self:
Workout 1
2: 20-22: 00 DB rows
27: 20-32: 00 (superman's instead of sweeps)
X2 (25 mins X2 = 50 mins)
33: 20-45: 00 biceps (12 mins)
Workout 2:
2: 20-21: 20 Back
33: 15-45: 00 biceps
2: 20-21: 20 Back
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Sara
I loved this workout! The holds were killer and I really love that you remind us to control the movements throughout the movement! Such an important thing to remember and something I often forget to do! THANK YOU!
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Anne-Claire
This program is AMAZIIIING! I never thought I was able to keep up but I do and I progress so fast! Thank you so much, I love your energy and the way you build your workouts -
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Agathe
Day 8 was super easy so I could commit to fuuull range and now I start feeling my butt and my hamstrings. Day 9 was nice, but the rest day following is earned!
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Corine
My arms definitely changed over the past few months. Loved the moderately slow pacing to gracefully complete a full rep. So much to love to everyone! ---
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besca1999
This was awesome, I was using 8 kg, at the end dropping to 5 kg, but still those muscles were working hard: ) Thanks for another awesome workout!
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Joanna
Oh dear! I couldn't even bring myself to pull my mat closer to me for a cool down-- Another good quality workout done-Thank you, our sweet Caroline-
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