30 MIN Dumbbell BACK, BI'S & SHOULDERS WORKOUT|🔥 Back Fat Blast & Toned Arms Workout🔥

BACK, BI'S & SHOULDERS WORKOUT - Build a strong back and target arm fat with this dumbbell back and biceps workout at home.

This workout is Week 4/Day 4 of my 6 Week Fit, Lean and Strong Challenge. Make sure to grab your FREE workout schedule and challenge guide by signing up to my email list here: https://garagefitnessgirl.com/connect-with-me/

You'll need a variety of weighted dumbbells to complete this back and biceps workout at home. I used 1 set of 5kg + 8kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your strength and fitness level.

Complete each exercise 2 x through before moving onto the next. 45 seconds work/ 15 seconds rest.
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1️⃣Bentover Row to Reverse Fly (5kg)
2️⃣DB Alt Arm Press (7kg)
3️⃣DB Push Press (10kg)
4️⃣DB Front to Lateral Raise (5kg)
5️⃣DB External Rotation (5kg)
6️⃣DB Curl to Press (7kg)
7️⃣Commando Plank Shoulder Tap
Circuit 2
8️⃣DB Supported One Arm Row (10kg)
9️⃣DB Supported One Arm Row (10kg)
🔟Alt DB Wall Sit Curl (7kg)
⏸DB Renegade Row (10kg)
2️⃣DB Extended Pullover Crunch (5kg)
3️⃣DB Woodchop (5kg)

~ Time Stamps ~
00:00 Back and Biceps Workout At Home Introduction
01:08 Upper body Warm Up
03:08 Back and Bicep Workout Circuit 1
17:04 Workout Rest
17:34 Back and Bicep Workout Circuit 2
29:18 Upper Body Cool Down
31:38 Back and Biceps Workout At Home Outro

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If you like this back and bicep workout checkout this one next:
https://youtu.be/80HItd8ELd0 (BACK & BICEPS WORKOUT AT HOME WITH DUMBBELLS)

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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Видео 30 MIN Dumbbell BACK, BI'S & SHOULDERS WORKOUT|🔥 Back Fat Blast & Toned Arms Workout🔥 канала Penny Barnshaw - Garage Fitness Girl