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FRAMEWORK 30 Min Back and Bicep Workout - EPIC Heat - Day 8 - Caroline Girvan

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Rating: 4.0; Vote: 1

A 30 minute dumbbell workout to build strength in your back and biceps! Building a strong back has so many benefits including helping to lower risk of injury during training, improve function of the back muscles, can contribute towards reducing back and neck, improved posture particularly if training a lot of chest or sitting for a large portion of the day and can help towards improvements in performance such as endurance and sprinting. Training back also requires stability from the core therefore increasing core stability. Not to mention the involvement of the biceps and helping to create a balanced upper body to lower ratio. For this workout you will need a pair of dumbbells, your mat and optional is a chair to lean against lightly for rows. Another option is your yoga block/thick book but it is not necessary. I will be using it instead of placing one hand on stationary dumbbell during renegade rows to shoe how you can make the movement more comfortable for you if you experience discomfort. The dumbbells I am using are 17. 5kg each, however I will use 8kg each for curls. The timer will be on for 30 seconds of work however with the pull overs it will be one minute duration. There are combinations that involve performing the exercise on one side for 30 seconds, then switching to opposite side for the 30 seconds and so on. It will all be on screen of course throughout! DOUBLE BENT OVER ROW DOUBLE BENT OVER ROW ROW one side SWITCH SIDE SWITCH SIDE SWITCH SIDE ROW one side SWITCH SIDE SWITCH SIDE SWITCH SIDE RENEGADE ROW SWITCH SIDE RENEGADE ROW SWITCH SIDE PULLOVER PULLOVER PULLOVER HAMMER CURL HAMMER CURL DOUBLE ROW HAMMER CURL DOUBLE ROW HAMMER CURL PALMS UP CURL PALMS UP CURL SUPINE ROWS PALMS UP CURL SUPINE ROWS PALMS UP CURL RENEGADE ROW (one side) SINGLE ARM ROW (same side) RENEGADE ROW (switch side) SINGLE ARM ROW (same side) PLANK TO ROW all same side (1 minute) PLANK TO ROW switch side (1 minute) Finisher: HAMMER CURLS PALMS UP CURL WIDE CURLS CROSS BODY CURLS Aim to perform the same pace on both sides when doing unilateral work. In this workout you should start with your weaker side, count how many reps you complete and do the same on opposite side. It is important as always to warm up and I would always suggest to listen to the introduction where I cover key points on form etc. It is crucial to perform any exercise within your limitations and at a pace that is suitable. Rows and also Romanian deadlifts all require hinging at the hips and a long back. It is important to not round upper back and reduce to bodyweight if needed. You can tell I loved this session. slow, focused, INTENSE! Let-s build the back and biceps!
Date: 2022-05-17

← FLAMING LEGS - Leg Day Workout - EPIC Heat - Day 7 - Caroline Girvan

CONDITIONED Calisthenics Full Body Workout - EPIC Heat - Day 9 - Caroline Girvan →

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Comments and reviews: 8

Solleza,
Used 20lbs for all the work and for finisher I dropped in 5lbs since my bicep is aching. Used also 10lbs and I can't even feel a thing and feels too light for me. I can only finished 1 rep of curls since I am using 20lbs however I managed to do 1 rep so I think it still good and I wanted to continue to progress and I discover I have better endurance during chest press than bicep curls. My lower back has been aching since the start of set since I am using 20lbs but I use a belt for pants and it hurts even more so I just removed it and I managed to engage my core well so I didn't really have any problems. I am all sweating here. What a good sesh. Thanks Caroline! -
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christine
14 May 2022: this workout made me realise that my arms have become stronger! after a week of beginner epic + epic heat I can really feel that my 2kg weights are definitely too light haha
I grabbed my brother's 5kg weight (there's only one, I'm not sure why) for the pullover and I was kinda wowed by how I was able to hold it up compared to months ago. Thanks so much Caroline, I started exercising to lose weight but even if I don't exactly see physical changes or the scale moving I'm definitely glad to see myself becoming much much stronger.
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Tony
Completed this twice through today with about 10 minute break between. Made hiccup thought my single dumbbell measured was 17. 5kg, it was16Kg instead. Made sure it was correct the second time. Used 15kg each at the beginning. Loved this workout, thank you very much Caroline
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Rox
Cried a little when I finished this workout. Usually I'm already exhausted half way on her other videos and this is the first time I finished her workout. I think I'm already getting stronger!
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Lorena
How nice of Caroline to mention that not every workout needs to be super sweaty -Here I am drenched in sweat as with all of her Epic workouts -
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Archchi
Time flew by so fast, didnt even realize when the finisher started but that last 20 seconds of alt curls killed my arms!
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Gabriela
Day 8 total days 58- felt so bloated and in mood to exercise but pushed myself and already feel better -
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Marie
The pump is on love it thank you so much I really feel it in my back such a mind muscle connection for me
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