Day 16 of EPIC | 40 Min Dumbbell Back and Bicep Workout at Home

Day 16 of the EPIC Program and it's a back and bicep workout! This is a solid upper body session targeting the upper and middle back and those arms!

You will need dumbbells, a mat and something steady to lean against for the bent over rows. Optional is a chair that can support you whilst doing pullovers however these can be also performed on the mat! On the chair allows for a greater range of motion.

I am using 2 pairs of dumbbells (17.5kg and 8kg each).

The timer will be on for 30 seconds per exercise and 30 seconds rest. Many of the exercises are single arm so we will perform the exercise on one side, then straight into other side.

I would suggest counting how many reps you perform on one side so you can then do the same on opposite arm.

The exercises are performed as follows:

BENT OVER ROW (total 4 sets per side)

LANDMINE ROW (4 sets)

SUPINE ROW (total 4 sets per side)

REAR DELT ROW (total 4 sets per side)

LAT SWEEP (total 4 sets per side)

PULLOVERS (2 x sets 1 minute per set)

RENEGADE ROW (4 sets)

DOUBLE ARM ROW (x 2 sets)

DOUBLE ARM SUPINE ROW (x 2 sets)

HAMMER CURLS (x 2 sets)

1/2 CURL TO ROTATE (x 2 sets)

CURL PULSES (x 2 sets)

Finisher: 21s!!! (Bicep curls x 7 bottom half, x 7 top half, x 7 full range!)

I absolutely love training back and biceps... trust me, you will feel muscles you Mayne never felt before!

🤩👊🏼👊🏼👊🏼👊🏼

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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

[TheMotoChick]

So thankful for you doing this! Everyday just keeps getting better. I've done at least 75% of all your videos and you still seem to keep them fresh. So excited to keep progressing in weights and body definition. You are the only Youtuber that gives the results I am looking for. Lots of Love.

[sosftd]

In the last 3 sets of curls I was like, come on Caroline you can do it!!! As if she’s not lifting 3 times what I am lifting 😂

[louiseleung]

I completed every single workout for the past 3 weeks!! I have never followed a fitness program so religiously. Thank you Caroline and the CG community!! Wohoo, I'm pumped for week 4

[nathalie]

My dear Caroline, your workouts are the absolute best I've ever seen and, for me, you are the most authentic and loveliest trainer on YouTube. Apart from gaining strength, one of the biggest changes I've seen is my mood. I've always worked but never before has a routine made me such a happy and content person. Thank you! :-)

[megbp]

Caroline, you are amazing! I have been working out on YouTube for a year and a half and quite frankly was stuck in my progress. I am a breast cancer survivor and I’ve been working to drop body fat so I can keep fighting and be around for my two boys, 3 & 5. I stumbled upon one of your videos 5 days before EPIC started and was instantly hooked! I loved your “getting to know you” video and so I committed to EPIC. After only 3 weeks I’ve dropped body fat, my clothes fit better and even my balance is better! Sneaky how you work that into your workouts 😉 I’m so HAPPY to have found you!💕💕💕 Thank you! You are a true professional!!!

[starshine]

Good music✅
Great colours ✅
Great workout ✅
Fit human that shows tiredness from workout ✅

Thank you.
Due to different time zone, I can always plan and save into a playlist ahead with your latest video for the next morning workout. ❤️❤️❤️

Tip: save the warm up, workout and stretching in the playlist. ❤️❤️❤️

[MonstaBoog]

It’s official! This is the longest I have started and stuck to a dedicated routine. Not sure how you make these impossible AND achievable, but thank you! Haven’t looked forward to the next workout so much in my life. Just getting back active with specific goals and this blessing has made it fun again! Huge respect for you and this great community of positive people! Have fun everyone

[vasundharabhriguvanshi]

Loved it. For the first time i completed the entire workout with five kg weights and some exercises with 8kgs. May not be much but i progressed from 3kg to a minimum 5kg is huge for me. I think by the end of this program i will progress to 10kg weights at least! This is a big win for me. Thank you Caroline!

[haliva]

Me: trys to do this exercise
My heart: if you don't stop, i will

[kathrynkane]

I’m a 55 year old massage therapist, 28 years of practice, but one long year off due to COVID. So I need to get back in shape to start back to work next month. My daughter suggested your workouts, and she’s right! I love your inspirational strength, clear cues, and variety of exercises. This is helping so much to get me ready!

[rotapp]

Worked out in gyms for over 10 years but when the pandemic locked me in, you saved me Caroline. Thank you.

[alexandrabrownfranco]

I felt so empowered in this one! Seriously, you have me feeling good about myself. My appearance hasn't even really changed yet, but what I really love is the way I feel! I'm stronger, more balanced, and more confident. Thank you Caroline!

[akritimjn]

Day 16 ✅
The first 15 minutes were brutal for the lower back even though I made sure my form was correct.
The last 15 minutes were pure magic ✨
I don't know what was happening in between 😂
Loved it, going to stretch tonight . Thank you Caroline ❤️

[tammyrael]

The more I do these workouts the more I admire your strength!! I'm dying with 15 pounders and you're lifting twice that!! What a great workout. Can't wait to see you tomorrow! Thank you!!

[kavyadas]

Just waiting for this.. Caroline just a suggestion for you.. if possible go for a Sesame seed oil massage.. warm it under sun only.. this is what we used to do at the weekend. We practiced 7-8 hours dance practice for 5days and this oil massage helped us in recovery and it maintained water loss from our skin.. sharing this tips with all lovely Epic fellows...

[clarus]

Felt that in back muscles I didn’t know I had ! And my biceps are burning 🔥 Thanks Caroline 🥰

[annbalinsayo]

Hi miss caroline! 😊
I just want to thank you since day 1 of this epic workouts. You've bring huge difference in all of us especially to us women. You've made us realize that women should not be afraid in lifting weights, your workouts made us enjoy the sweat and most of all to love the burn! feel so epic! Thank you so much! 😘

[Loyalspartan]

Ends the video with a "and that was the warmup lets begin the workout". 😫 should start a patreon honestly would be blessed seeing these continue forever feel bad it being free

[matthewalmond]

Hi Caroline...this is a brilliant start to week 4! Like you I love working back and biceps...once again you have devised a great format for the exercises with repeated sets. Thank you, so much, Caroline for all your hard work and dedication. Have a lovely Monday! Matthew

[sharonzeller]

Caroline, I have been working out at a gym for most of my years and the more I work with you, the more I feel this by far is the best “at home” online program I have come across and it’s “free”! As long as you have a set of dumbbells that can challenge you, there’s really no excuse. Your program design is fantastic; intense when needed to fatigue your muscles to enhance your muscle growth. The lat work was awesome and to think I could only work my lats using a lat pull down machine. I’m fortunate enough to have a variety of weights and kettle bells to anti up or down when I need to. Thanks so much for everything you do. You’re always “smiling” face is the best way to start the day!❤️