Day 12: 40 Min BACK AND BICEP Workout with Dumbbells // 6WS1

Time to sculpt your back and biceps with this effective 40 minute dumbbell workout! Grab a mat and some dumbbells (I use 20 and 30 lbs, but choose weights that challenge you safely). Remember, adjust the weight or reps as needed - listen to your body and prioritize good form over heavier weights.

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This workout features exercises targeting both back and biceps, each for 40 seconds with 20 seconds rest. We'll power through the entire list for a challenging and rewarding 40 minutes. Forget comparing yourself to others – focus on your own journey and celebrate your commitment to getting stronger and healthier! Get ready to see results and feel the burn – let's crush this workout! #6WS1 #backbiceps

Don't forget to warm up before your workout
► 5 Min Warm Up    • 5 MIN WARM UP | FULL BODY WARMUP FOR ...  

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS
⏱️ Duration: 40 minute workout
🏋️ Equipment: Two sets of dumbbells, a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest

The format for this back and bicep dumbbell workout is as follows:

0:20 Alternating Hammer Curls
1:20 Hammer Curls
2:20 Alternating Wide Curls
3:20 Wide Curls
4:20 Alternating Cross Body Curls
5:20 Cross Body Curls
6:20 Bent Over Row R
7:20 Bent Over Supine Row R
8:20 Bent Over Wide Row R
9:20 Bent Over Row L
10:20 Bent Over Supine Row L
11:20 Bent Over Wide Row L
12:20 Bent Over Row R
13:20 Bent Over Supine Row R
14:20 Bent Over Wide Row R
15:20 Bent Over Row L
16:20 Bent Over Supine Row L
17:20 Bent Over Wide Row L
18:20 Bent Over Row
19:20 Bent Over Supine Row
20:20 Bent Over Wide Row
21:20 Landmine Row
22:20 Supermans
23:20 Bird Dogs
24:20 Good Mornings
25:20 Lat Pull Downs
26:20 Upright Rows
27:20 Rear Delt Rows R
28:20 Rear Delt Flyes R
29:20 Renegade Rows
30:20 Upright Rows
31:20 Rear Delt Rows L
32:20 Rear Delt Flyes L
33:20 Renegade Rows
34:20 Upper Curls
35:20 Lower Curls
36:20 Full Curls
37:20 Upper Curl Pulses
38:20 Lower Curl Pulse
39:20 Full Curls

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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!