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24 Views· 16 June 2024

IRON Series 30 Min Back & Biceps Workout - Rows, Curls | 10

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ChristenaK
Subscribers

Pull day let’s do it!

Packed with rows and curls to put load on the back and biceps! Slow, precise and controlled is the objective!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

The dumbbells I am using for your reference are 1 x 20kg for the back movements then 2 x 8kg for the biceps!

SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PULLOVERS
PULLOVERS

SINGLE ARM SUPINE ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PULLOVERS
PULLOVERS

HAMMER CURL FULL - HOLD - FULL
FULL RANGE HAMMER CURL

X BODY CURL FULL - HOLD - FULL
FULL RANGE X BODY CURL

WIDE CURL FULL - HOLD - FULL
FULL RANGE WIDE CURL

FINISHER!

60 seconds
SUPINE ROW (8kg dumbbells)

21s PALM UP CURLS

Tweak the movements to suit you in regards to angle of tilt forward in rows to what feels most comfortable for you.

We all will perform movements slightly different and it is important that you are comfortable and not straining in order to be able to lift safely.

This is an intense back and bicep session!! You’ll love it!

Cx

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Useful Links

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/caroline....girvan/?sub_confirma

5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/z3h_3UOBAVU
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

IRON Series Playlist: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
IRON Series Calendar: https://carolinegirvan.com/IRO....N-Series-Calendar.pd
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
Cardio Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
HIIT Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP

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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.

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