MUSCLE BUILDING Back and Bicep Workout | EPIC III Day 26

Today we focus on the back & biceps! Increased strength, muscle gains, balanced back of body in rest ion to the front bit also upper body compared to lower body! Back & biceps muscle building workout using tempo training to increase time under tension! It’s going to be intense but the level of muscle connectivity is so rewarding!

Please ensure you warm up your full body as even your glutes and legs will be needed to provide stabilisation throughout the rows!

For this workout you will need a pair of dumbbells, your mat and a yoga block.

The dumbbells I am using primarily at the beginning are 17.5kg each. I then reduce to 8kg towards the end and for all of the curls!

The timer will be on for superset format of 45 seconds for an exercise then straight into another exercise for 45 seconds. It could be a variation on tempo or the opposite side if unilateral movement!

There is a staple involving a bent over row with 2 dumbbells, straight into landmine row variation of only 1 dumbbell! This superset appears a total of 3 times!

STAPLE:
2x DUMBBELL ROW
LANDMINE ROW

SINGLE ARM ROW (SLOW LOWER)
SWITCH SIDE!

SINGLE ARM ROW (PAUSE AT TOP)
SWITCH SIDE!

SINGLE ARM ROW (MOMENTUM LIFT)
SWITCH SIDE!

STAPLE:
2x DUMBBELL ROW
LANDMINE ROW

PULLOVER (SLOW LOWER)
PULLOVER (PAUSE AT BOTTOM)

PULLOVER (SLOW LOWER)
PULLOVER (PAUSE AT BOTTOM)

PULLOVER (SLOW LOWER)
PULLOVER (PAUSE AT BOTTOM)

STAPLE:
2x DUMBBELL ROW
LANDMINE ROW

DEADSTOP ROW (SLOW LOWER)
SAME SIDE (MOMENTUM ROW)

DEADSTOP ROW (SLOW LOWER)
SAME SIDE (MOMENTUM ROW)

RENEGADE ROW (one side)
SWITCH SIDE!

RENEGADE ROW (one side)
SWITCH SIDE!

NO TOUCH RENEGADE ROW
SWITCH SIDE!

ROTATE NO TOUCH ROW
SWITCH SIDE!

PALMS UP (PAUSE 1/2 WAY POINT)
CHEAT CURL (SLOW LOWER)

WIDE CURL (PAUSE 1/2 WAY POINT)
CHEAT CURL (SLOW LOWER)

X BODY SINGLE ARM PAUSE AT TOP
SWITCH SIDE!
ALTERNATING!

HAMMER CURL ALTERNATING HOLD
HAMMER CURL (PAUSE 1/2 WAY POINT)

BICEP BURNOUT!

30/30

HAMMER CURL BURN OUT!
DROP TO ONE DUMBBELL!

I love getting the compounds got first then onto the fun stuff! 😆 This was tough but I also really enjoyed it! The finisher really was a finisher for me!! Just remember to keep those elbows in!!

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Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Here’s today’s optional add-on: https://youtu.be/5bgVXyP0IIM

EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.