Day 21 | 45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS + ABS | BUILD Series 2

Описание: Welcome to Day 21 Team. Today we have an Upper body workout that will target your pulling muscles, the back, biceps, and rear delts with added core.

Build Series 2.0 is our signature 10-week FREE follow-along program on YouTube, that is designed to redefine your strength, sculpt your physique, and elevate your overall well-being. Our program is not just a workout; it's a journey towards a stronger, more resilient version of yourself.

With a focus on muscle building and strength enhancement, each session is carefully crafted to maximize results using minimal equipment.

Grab your dumbbells, mat, and water, and get ready to crush this workout together! 💪🔥

✅Warm Up & Cool Down Included
✅Dumbbell weights are shown for each exercise for your reference
✅All you need are dumbbells, but if you have a bench or chair, feel free to follow along with those additional equipment options.

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💪 Target Muscles: Back, Biceps, Rear Delts + Core
⏱ Duration: 45 Minutes

40-60 sec work | 20-30 sec rest | Core

0:00 - Intro

0:20 - Warm-Up

BLOCK 1 - 3 Sets/Exercise
4:49 - Bent Over Row (Right + Left)
9:28 - Bench/Floor Pullover
13:05 - Heavy Alt Curl + Hammer Curl Drop Set + ISO Hold
18:20 - Rear Delt Row or Shrugs


BLOCK 2 - CIRCUIT
22:27 - Alt Row Variation with RDL + Close Row
23:58 - Preacher Curl with Standing Curl (R)
25:25 - Preacher Curl with Standing Curl (L)
27:04 - Y-Back
27:52 - Alt Upright Row Variation
28:52 - Concentration Curl (R)
29:52 - Concentration Curl (L)
30:50 - Round 2


BLOCK 3 - ABS/CORE
40:10 - Renegade Rows + Plank
41:36 - DB Core Stabilizer
42:35 - Dead Bug
43:35 - Alt Heel Taps
44:35 - Bear Crawl Drag Through


46:02 - Cool Down

Have a great workout! 💪


Weights used:

Chris:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg

Edi:
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg
5lbs/2.5kg


See you on Day 22! 👊


#workout #pullday #dumbbellworkout #strongertogether


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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.