BEASTMODE BACK AND BICEPS - Intense Upper Body Workout | Day 6

One of my favourite back and biceps workouts for sure! Slow paced, focusing on lengthening and contracting the muscles of back & biceps in that approximate rep range for hypertrophy to build muscle! By the end, I struggled to do a single curl!

The dumbbells I am using for your reference are one weighing 17.5kg for the back exercises and 8kg each for the biceps portion of this workout!

The timer will be on for mostly 45 seconds of work, with 15 seconds rest for the back exercises towards the beginning of the workout, then changing to 40 seconds with 20 rest for the biceps portion!

SINGLE ARM BENT OVER ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SINGLE ARM SUPINE ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LANDMINE ROW
LANDMINE ROW
LANDMINE ROW
LANDMINE ROW

PULLOVER
PULLOVER
PULLOVER
PULLOVER

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

PALMS UP CURL
PALMS UP CURL
PALMS UP CURL
PALMS UP CURL

ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
ALTERNATING HAMMER CURLS
WIDE CURLS
WIDE CURLS
WIDE CURLS
WIDE CURLS

Finisher:
45 seconds/ 15 seconds rest

PALMS UP CURL (BOTTOM-TOP-FULL RANGE!

HAMMER CURLS (BOTTOM-TOP-FULL RANGE!

WIDE CURLS (BOTTOM-TOP-FULL RANGE!

I know you love to embrace the burn… today is no different!!

Row, curl and feeling amazing!

Cx

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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

[paulalopes]

Love when you start the week with upper body, that means we're gonna have two upper body days 😍😍

[wolfoflilongwe-brucemwai]

Much love & appreciation Mrs Girvan. All the way from South Africa. My wife found you on YouTube about 7 months back. Initially, and full of Testosterone, I was skeptical about being trained by a woman😕.... I have since swallowed that narrow-mindedness of mine and I cannot thank you enough, Mrs Girvan. My wife and I are so much closer now and I can safely say that we are staunch Girvanists. God bless you madam. YOU BEAST❤️❤️

[Inkymarkergg]

I did everything with 2 kg and the ones with one dumbbell, I used 4 kg. I know it probably doesn‘t sound much, but I’m just a beginner

[susianachen]

Let's rejoice and be grateful for this undeniably rare & priceless BEASTMODE series part II ... 👊💓👏🙌💪🔥👏...!!! Coach Caroline is a true GEM...let's smash this together!!!  ...
👊👊👊👊👊🔥🔥🔥🔥🔥

[sollezajasminm.]

Back and bicep is one of my fave workouts with you Caroline! I've always feel so pump up during upper body work eventhough I can't go heavy that much but I can see how my arms get much stronger than before as I can now lift more without so much struggle compared before! Thank you as always! Your workout has always been effective! ❤❤

[priyadarshinijadhav]

I enjoyed yesterday's HIIT.. Definitely tough and intense but fun as always with Caroline's workouts!! Today looking forward to train back and biceps 💪 I always think everyday what to write to express my immense gratitude towards Caroline!! She is the best trainer in this world!! Love you Caroline!! Thank you so much for everything!!Have a great day Caroline and everyone!!

[nancyprosser-marshall]

I am a 72 year old woman who has done Les Mills Body Pump for many years . I discovered your workouts just recently, and I love them. I like the slow movement of the weights which, I think, helps to build muscle better. Your workouts are set up in such a manner that I can move up in weights, even if just a little at a time. Thanks for this great series of workouts!

[vylia]

I did this one today before work and it was so good. My fifth round of Beastmode. Thanks, Caroline.

[olgatarasevich]

This was only my first workout with Caroline, but finally YouTube trainer who I actually believe to do her own workouts to be in shape like this. THIS GIRL WORKS!

[latonyahoward-teferra]

This beast mode program is by far my favorite. I love the simple yet effective exercises with more sets and just 30-45 mins a day. I see myself repeating this indefinitely.

[heathermitchell]

Anyone else enjoying this Beast mode series as much as I am? I love that we are having what I call mini challenges! Just when I think one of her programs is my favorite, she surprises us with something new and even more challenging! Thank you Caroline for all of the thoughtful planning and work that you put into preparing these routines for us! I have literally never felt as strong in my life as I have after working out with you for the past year!

[annabraham]

Loving ❤️❤️❤️ this Beast Mode series!!!! Looking forward to smashing this week! Thank you Caroline and hope everyone enjoys 💪!!!!

[iamdevanshkalra]

I’ve been looking forward to this as I love a back and biceps workout and the best part is, we are all getting stronger day by day, lifting heavier making the muscles grow and work even harder!

[kylefreestyle]

This is great! We always want to give it our best in everything we do. You've got to believe you can and you just might get the body and the life you wanted! Thank you Caroline! 😊

[christineroberts]

I feel like a beast after yesterday's HITT! This back and bicep routine is a great follow. Looking forward to Week 2 in this series.

[miamckersie]

Thank you Caroline- you’re amazing as always!

[biancagill]

Thank you Caroline for your dedication in putting up a variety of exercises that never fails to excite and motivate! Looking forward to completing the beastmode series👊🏿😎👍🏿

[sharonthompson]

That was such a great was to start off Monday! Feeling as pumped as my arms for the rest of the day. Have a great Monday ! Thanks again Caroline 🔥😊

[wanzybeem]

Back and biceps, one of my favorite workouts as I promised myself to strengthen my upper body with each workout. Gradually adding the weights to challenge myself and getting stronger slowly but surely. Happy workout everyone, we have this and we can do it. Thanks Caroline for the amazing workout. 💪🏾💪🏾 I am sure the biceps will burn 🔥.

[tonym]

Boom! This new intro alone has that ‘we’re gonna’ smash it..’ 💥 feeling! Looking forward to this after work, have a great workout everyone! Thanks for the upload Caroline ! 🙌🏼