Day 24: 40 Min TOUGH BACK & BICEPS [Dumbbell Pull Workout] // 6WS1

Looking to build serious back and bicep gains at home? This intense dumbbell pull workout has you covered! With 3 rounds of 4 exercises each, alternating between biceps and back moves like rows, curls, and pulldowns, you'll maximize muscle growth and get an incredible pump. Finish strong with a 2 minute finisher. Grab your dumbbells (I use 30 and 20 lbs, but pick what challenges you), and let's sculpt that upper body! Every rep brings you closer to your back and bicep goals. Let's go! #6WS1 #PullWorkout #backbiceps

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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 and a workout mat
💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // After all three rounds have been completed then we'll move on to a 2 minute finisher. This is going to be a killer back and bicep workout, so work hard.

The exercises for this dumbbell back and bicep workout are:

0:20 Round 1 - Repeat 3X
1. Bent Over Row
2. Circle Curls
3. Front Swing
4. Hammer Curls

12:20 Round 2 - Repeat 3X
1. Rear Delt Row
2. Wide Curls
3. Good Mornings
4. Alternating Iso Hold Curls

24:20 Round 3 - Repeat 3X
1. Supine Rows
2. Reverse Curls
3. Pullover (shoulders elevated)
4. Curls

36:20 Finisher - 2 Minutes
Modified Makers: (push up, renegade row R, push up, renegade row L, hop up to front dumbbell swing)

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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!