BOSSED Back, Biceps and Abs Workout | EPIC Endgame Day 28

Описание: Ready for a serious back workout? It might appear there isn’t a lot of bicep exercises but yet the biceps will have been working hard before we even complete a single curl!

The timer will be on for 45 seconds per exercise within each superset with 30 seconds rest in between each superset!

Once we reach the mat for abdominal muscles specifically, the timer will be 45/45/30 with no rest! Though always take a few seconds to get into a comfortable position!

For this upper body workout you will need some dumbbells, your mat and a yoga block on place hands on for single arm renegade rows, however this is not essential as others can simply place non working hand on mat! The yoga block simply allows for more range of movement for the dumbbell!

The dumbbells I am using for your reference are 17.5kg for the back exercises and 8kg each for the biceps!

BENT OVER ROW
RENEGADE ROW

1 1/2 REP PULLOVER
STANDARD PULLOVER

SINGLE ARM SUPINE ROW
SAME ARM RENEGADE ROW

ROTATIONAL SINGLE ARM ROW
SWITCH SIDE!

SUPINE ROW
PALMS UP CURL

HAMMER CURLS
ALTERNATING HAMMER CURLS!

WIDE CURLS
ALTERNATING WIDE CURLS!

No rest during abs portion! Still 45/45/30…

TOE REACH
ALTERNATING TOE REACH
PULSES!
TOE TAP TO EXTEND
LEG LOWER
ALTERNATING LEG LOWER
CRUNCH
3 POINT CRUNCH
PULSES!
BICYCLES
STRAIGHT LEG BICYCLES
OPPOSITE HAND TO FOOT REACH

FINISHER!

100 x LANDMINE ROW!

This was one of the most demanding finishers for me!

This movement highlights just how much strength is required from the biceps during rows and compound back exercises in general!

After a solid back workout, I always feel my posture realigned and instantly improved!

I hope you feel your muscles working hard in this workout! And note just how quickly your biceps feel those biceps curls considering they have been working hard throughout the compound back exercises prior!

Have a great workout everyone and look forward to a great rest day following this!!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine:    • 5 Min Full Body Warm Up with Caroline Girvan  

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