BIGGER Back and Bicep Workout - Unilateral Training | EPIC III Day 38

Rows, sweeps and curls for the lats, rhomboids, biceps and even the rear delts! The upper body muscles of the back & biceps be challenged to become stronger and grow in this back and bicep workout using unilateral movements that allow for a longer rest period between sides!

Slow and steady is the aim of the game today!! Put the hard work in with the rows before we move to more variety!

Most exercises will be performed for 2 sets per side!

The timer will be on for 40 seconds of work with 20 seconds rest!

For this upper body workout, you will need a pair of dumbbells and your mat. I am using a chair to lean the hand of non working arm against but this is optimal. I don’t always use this as often I simply place the hand on the same side knee but I like to change it up. Many people prefer using something stable such as a chair or bench to lean against as it can help keep back inline but again this is preference to you!

The dumbbells I am using for your reference are 8kg each and 1 x 20kg for the rows!

IMPORTANT: please ensure you warm up your full body before this workout even though it is upper body focused, the lower body is involved also to provide stability.

BENT OVER ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

DEADSTOP MOMENTUM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SUPINE ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SWEEP W/ PAUSE AT TOP
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE SETS

SINGLE ARM ROW
SWITCH SIDE!
DEADSTOP MOMENTUM ROW
SWITCH SIDE!

ARM TUCK CURL
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

CROSS BODY CURL (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE SETS

SINGLE ARM ROW
SWITCH SIDE!
DEADSTOP MOMENTUM ROW
SWITCH SIDE!

HAMMER CURL W/ HOLD (switch 1/2 way)

HAMMER CURL W/ HOLD (switch 1/2 way)

WIDE CURL W/ HOLD (switch 1/2 way)

WIDE CURL W/ HOLD (switch 1/2 way)

ALTERNATING CURLS

ALTERNATING CURLS

Finisher:

20/20/20/20/20

ALTERNATING HAMMER CURLS
HOLD!
ALTERNATING HAMMER CURLS
HOLD!
ALTERNATING HAMMER CURLS

Oh yesss!! Those biceps will be worked pretty intensely!

So much is required from the core throughout too for stabilisation and support anti rotation!

And you may also notice the lower body involved too as even the glutes provide stability too!

Training my back has definitely improved my posture, how I carry myself, am able to lift items in daily life in a safe way, perform better across a wide range of training, overall a balanced body and of course feeling STRONG!

I hope you put your head down, get stuck in and finish feeling stronger!

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Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine:    • EPIC 5 Minute Warm Up - Full Body | C...  

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Here’s today’s optional add-on:    • 10 Minute Upper Abs Workout at Home  

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases