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FUNDAMENTAL Back, Biceps and Core Workout - Dumbbells - EPIC III Day 6 - Caroline Girvan

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Rating: 4.0; Vote: 1

The back, biceps and core will be targeted in this workout with dumbbells and bodyweight with unilateral exercises and compound movement for the back, lots of curls for the biceps and core strengthening and stability exercises! Slow and controlled is the aim of the game today! For this muscle building session, you will need a pair of dumbbells and your mat! A yoga block is optional to place hand on during single arm renegade rows as it provides height therefore greater range of movement for the row, it also is a great option instead of placing hand on other dumbbell for that height. Another option is to perform the single arm rows with non working side hand on a stable chair as sometimes this can be more comfortable. In this workout I simply place my opposite hand or elbow on that same side thigh but you can definitely place hand on something if this helps keep your back more inline. The dumbbells I am using for your reference is one dumbbell weighing 17. 5kg for the back exercises and 2 dumbbells 8kg each for the biceps. The timer will be on for most of the workout 50 seconds of work, 10 seconds rest! However once we reach the biceps portion, the timer will be 40 seconds of work with 20 seconds rest as we will need it! BENT OVER ROW (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! RENEGADE ROW (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SUPINE ROW (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! PULLOVER PULLOVER PULLOVER MOMENTUM ROW (slow lowering) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LANDMINE ROW LANDMINE ROW LANDMINE ROW PLANK HOLD PLANK HIPS UP TO CENTRE PLANK HIP TWIST PLANK SAW ALTERNATING DEADBUG DOUBLE DEADBUG FLAT TO HOLLOW 2 POINT TAP TO SINGLE ARM PLANK SWITCH SIDE! HOVER SHOULDER TAPS 40/20 HAMMER CURL HOLD - CURL HAMMER CURL PULSES - CURL WIDE CURL HOLD - CURL WIDE CURL PULSES - CURL PALMS UP CURL HOLD - CURL PALMS UP CURL PULSES - CURL Finisher: 1 MINUTE ALTERNATING CURLS! With the finisher, you can use that bit of momentum to help get those dumbbells up! But only cheating on the way up; control the lowering portion as always! This burn out on the biceps was perfect to finish on! To failure indeed! -- Week 2 let-s go!
Date: 2022-05-17

← EPIC HIGH INTENSITY - 30 Min Total Body HIIT, No Equipment - EPIC III Day 5 - Caroline Girvan

RESILIENT LEG DAY WORKOUT - Lower Body Complexes - Dumbbells - EPIC III Day 7 - Caroline Girvan →

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Comments and reviews: 10

buglillylady
When she came up to the screen. GIIIIRL I don't know where I got that extra energy from but I felt like she knew I was ready to drop them weights! I was like -I'll never give up! She's watching me! - I loved that!
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elias
Great workout! Just noticed there is also an additional optional workout. I will make sure not to miss it next time! Thank you Caroline!
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Ananya
after doing this:
calories- 135
25 fat burns
13 cardio and peak
max bpm- 167
min bpm- 129
total minutes- 42. 09
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Esteban
Holy Christ! You just kill me with that finisher. I'll buy a new pair of arms to follow you on the next biceps track hahahah!
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Aletha
Wow she's really pushing us with epic 3 after epic 1 and 2. Isometrics, longer complexes and shorter rest periods! I love it!
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Tricia
Thank you so much Caroline for motivating this 60 year old to move and follow you. this is EPIC that I made it through to 6!
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Derya
---demanding it was! My biceps felt very pumped in the end! I've gotten even stronger at planks! Thank you Caroline -----
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John
Came back to this one and was able to use 22Kg and 14Kg. Am finding the rest periods a bit rushed at these weights though.
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Nicola
Complimenti, nei tuoi programmi di allenamento, non ci sono esercizi con gli elastici? vorrei provare ha farli
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Milica
How do I keep my lower back from arching during double dead bugs? I can-t do a full rep -
Somebody help-
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