Sculpt Your Back and Biceps in 30 Min

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Looking for a solid back and biceps workout that doesn't eat up your day? This 30 minute workout session is no-nonsense, straight to the point, and super effective. You'll feel the burn, see the progress, and still have time left in your day. Let's get to it and make every minute count!

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⏱️ Duration: 30 Minutes
🏋️♂️ Equipment: A set of dumbbells (I'm using 30 lb / 14 kg dumbbells), and your mat
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⏱️ Intervals: 40 seconds work, 20 seconds of rest. 1 minute finisher + 4 minute cool down

Exercises for this 30 minute back and biceps workout

Single Arm Row R - 30lbx1
Single Arm Row L - 30lbx1
REPEAT

Rear Delt Row R - 30lbx1
Rear Delt Row L - 30lbx1
REPEAT

Supinated Row R - 30lbx1
Supinated Row L - 30lbx1
REPEAT

Shrugs - 30lbx2
Plank Rows - 30lbx2
REPEAT

Alternating Upright Row - 30lbx2
Dumbell Swings - 30lbx1
REPEAT

Alternating Bicep Curls - 20lbx2
Alternating Hammer Curls - 20lbx2

Alternating Wide Curls - 20lbx2
Alternating Reverse Curls - 20lbx2

Concentration Curl R - 20lbx2
Concentration Curl L - 20lbx2

Drag Curls - 20lbx2
Alternating Crossbody Curls - 20lbx2

Iso Bicep Curl Hold - 20lbx2
21’s (lower, upper, full - 7 ea) - 20lbx2

FINISHER 1 Minute
Makers - 30lbx2

Cool Down & Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!