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BRAWNY Back and Biceps Workout + Abs & Core - EPIC Endgame Day 8 - Caroline Girvan

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Rating: 4.0; Vote: 1

Here we go! The back, those biceps and the entire core & abs will be working hard today! As you might have noticed, the workouts tend to begin with those more straightforward compound movements before we move to more variety & those isolation exercises that we love! And today is no different! We will work the back before moving to the biceps then abs before revisiting the biceps for a finisher that may seem easier than it actually is to complete! You will also notice there is not lower back specific exercises as we actually work the lower back during so many movements such as rows but also those leg days with RDLs and hip thrusts! The timer will be on for 40 seconds of work, with 20 seconds rest for a majority of this workout! For this workout, you will need dumbbells and your mat! I also use a yoga block for the Renegade Rows staple as this is single side at a side and placing hand of non working side on the yoga block increases range of movement available and also increases the comfort. The dumbbells I am using for your reference are 15kg and 8kg each! BENT OVER ROW BENT OVER ROW STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! ROTATION SINGLE ARM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! PAUSED PULLOVER PAUSED PULLOVER NO PAUSE PULLOVER NO PAUSE PULLOVER STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! SWEEP w/ PAUSE AT TOP SWITCH SIDE! SWEEP (NO PAUSE) SWITCH SIDE! STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! HAMMER CURLS HAMMER CURLS - HOLD - CURL HAMMER CURLS WIDE CURLS WIDE CURLS HOLD - CURL WIDE CURLS ALTERNATING CURLSALTERNATING CURLS ABS! Timer 1 minute with no rest inbetween! TUCK SIT UPS TOE REACHES STRAIGHT LEG REVERSE CRUNCH TOE TAP TO EXTENSION ALTERNATING LEG LOWERS SINGLE LEG SIT UP REACH SWITCH SIDE! 100 x HAMMER CURLS! I can confirm my upper body needs a good rest after this! --- I am pretty certain you will LOVE this workout, especially the finisher! Put the head down, put in the work with the rows then look forward to some fun with biceps & the abs!
Date: 2022-05-17

← LIFTED Lower Body Workout - Dumbbell Leg Day - EPIC Endgame Day 7 - Caroline Girvan

FLUID Full Body Workout with Dumbbells - EPIC Endgame Day 9 - Caroline Girvan →

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Comments and reviews: 8

Jillian
Anyone ever hiked out of the Grand Canyon before? It's basically like this - getting to the point where you just can't do it, laughing, and then doing it anyway. I'm beat up in a way that weirdly makes me blissful. Thanks for bringing the grit, Caroline! Once again, I did about half the weight she did and it was PLENTY.
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vylia
Loved it! What a fun workout! Those renegade rows are constantly shaping bodies; I adore them, even though sometimes they seem so challenging to do, I always manage to do them. Thanks, Caroline!
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Fouka
Hi Caroline iam doing these programs everyday and it give me confidence in my self and help me a lot. but it is enough to do it one time to shape my body or ihave to do it twice a day?
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Christ,
Is there a modification for the single hand renegade row? Putting that mulch pressure on my wrist really hurts right now. I'll get there but, right now it's painful.
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Sarah
Hard to type this when my arms feel like jello after those 100 curls. But thank you for these amazing (and FREE) workouts. I-ve lost 25 pounds so far!
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Mysti
I am looking forward to doing this today. I am loving this program and truly appreciate your time and detail in putting together this program!
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rose2dimples
Loved it! I honestly did try the wide curls with 6kg but had to stop and use the 4kgs. I soo dislike renegade rows!
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katrin
Day 8 done. Used 4, 5 and 7 kg. Defenetly feeling my arms getting stronger. The 4 kg only for the last 30 finishers
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