BUILD Back and Biceps Workout at Home / Dumbbells | EPIC II - Day 9

Let’s build our back and biceps! Over 40 minutes solely dedicated to strengthening the back and biceps through dumbbells and bodyweight as resistance, along with the use of tempo variations, isometrics and pulling movements to build muscle and burn energy! This back and bicep workout will require a lot of stability from the core also!

The timer will be on for 45 seconds of work, 15 seconds of rest during the back specific portion of this workout, then into 40 seconds of work, 20 seconds rest for the bicep blitz!!

All you will need for this workout is a pair of dumbbells, a mat and something to lean against for bent over rows such as a steady chair or table. The dumbbells I am using are 15kg each for the back portion and 8kg each for the biceps!

Other options include using a yoga block/book during the single arm renegade rows to reduce time of hand applying pressure to dumbbell whilst still maintaining depth for range of motion.

Another option is a soft chair/bench if you prefer to perform single arm rows with one foot elevated and knee on chair/bench.

BENT OVER ROW
BENT OVER ROW (switch)
ROW-HOLD-ROW (switch)
ROW-HOLD-ROW (switch)
SUPINE ROW (switch)
SUPINE ROW (switch)
SUPINE ROW-HOLD-ROW (switch)
SUPINE ROW-HOLD-ROW (switch)
DEAD STOP ROW (switch)
DEAD STOP ROW (switch)
DEAD ROW-HOLD-DEAD ROW (switch)
DEAD ROW-HOLD-DEAD ROW (switch)
RENEGADE ROW (one side)
RENEGADE ROW (switch)
RENEGADE ROW (alternating)
PULL OVER
PULL OVER (1 1/2 reps)
ALT BENT OVER ROWS

SCAPULAR PUSH UP
OPP HAND TO FOOT TO REACH
OPP HAND TO FOOT TO REACH (switch)
PLANK TO HIP RAISE
ALT PLANK ROW
REAR DELT FLYES (palms face down)
REAR DELT FLYES (palms alternating)
REVERSE SNOW ANGEL
LAT PULL DOWN
LAT SWEEPS
SUPERMAN

40/20
ALTERNATING CURLS
CROSS BODY CURL W/HOLD
CROSS BODY CURL W/HOLD (switch)
HAMMER CURL W/HOLD
HAMMER CURL W/HOLD (switch)
WIDE CURLS
KNEELING ISOLATION CURL
KNEELING ISOLATION CURL (switch)
PALMS UP CURL W/PAUSE
HAMMER CURL PULSES
HAMMER BOTTOM/TOP/FULL

FINISHER:

ROW TO HAMMER CURL! Don’t stop if I do!! Keep going! And if you do need to stop, simply drop the dumbbells, pause and re go!!

I love a good back session and of course the pump of the biceps after!!😆😆

👊🏼👊🏼👊🏼👊🏼

Cx

EPIC II Program:

Sports Equipment I Use:

My Other Workouts:

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Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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

[Gargi]

Who needs a gym when Caroline is here👍
Most useful subscription I ever made in my life. Best YouTube channel ever❤️❤️❤️

[francesca]

Definetly you are The Best trainer on YouTube. Congratulation, keep on moving!!

[mesutsayar]

i love those back-biceps, chest-triceps, shoulders-arms, legs-glutes exercises, these are really hitting these muscles like i am working at gym, go girl, we are with you, this channel will be millions soon :)

[jackiemartinez]

Wow Caroline’s body is such an inspiration.. I mean look at those sculpted arms!! 😩😍

[luce]

Just previewing this.... here’s a few things I like in EPIC 2 so far. 45 min for Mon-Wed is a perfect length. By the time I do the warm up, it makes it long enough but not too much to cheat on sleep to fit in a workout. 60 min Fridays for whole body and 30 min Sundays are great. All put together, it gives a good balance to my week. I really like how you show the motion slowly and clearly without the weights so we see exactly how to get the correct form. I like to preview the workouts the day before so I can prepare for the morning to save time. I like when you post those workouts sooner than later. And of course, your engaging smile makes it fun, the music and no talk helps me focus, the variety of movements makes your workouts go fast, your tech skills with the timer, and the % accomplished... it’s all brilliant. I know there’s a number of other things I love, but it would take a whole page to write. I’ll save some for later... Thank you CG

[GinaL]

You are really the winner here. In a time like the present when everyone is capitalizing off the need for this service, here you are providing easily accessible amazing workouts in a classy well presented format. God bless you and thank you for the sore muscles! I love working out with you !

[helen]

Yes, you Caroline are one of the best, the very best trainers. And everyone in this world can train with you, that's great. I am happy to recommend you to my patients. Thank you for your brilliant exercises. I wish you and everyone else, a good day. I am so happy and thankful to be healthy and able to move my body, it is a very precious gift of life. Sorry for my english, I write with a translation program. Kind regards from Bavaria in Germany Helen

[paridhigupta]

Am i the only one who notices changes in the flowers in the BG in every workout matching her outfits. It’s about the little things :) <3

[matthewalmond]

Hi everyone...I haven’t done an intense biceps workout for a while so I’m looking forward to this...but Im sure I’m going to feel it tomorrow!! Really loving the way the workouts have been divided this week...thank you Caroline! Have fun everyone...and have a lovely day! Matthew

[alexreavis]

Best shape of my life since I started these series!

[thoughtsoftheheart]

Every single workout you post never disappoints. They are always fun, effective, challenging and simply amazing. Sidenote: I sooo appreciate you adding the kg to lbs conversion in the beginning of the videos. You care about every little detail 🤍 Thank you!

[bv]

Super excited for today . I can’t believe that you are reading every comment of ours . I was having a lot of pain with renegade rows and I can’t believe you read it . I feel so heard and even got a little emotional when you addressed it today . Thank you Caroline .🥰❤️
It is like having the luxury of a personal trainer without paying a penny . We don’t deserve you . Bless you 🎊😇

[tiffanyquon]

Those isometric holds were 🔥! Please watch through all the ads at the beginning of the video so that Caroline can generate revenue! It’s the least we can do for these amazing workouts and her dedication! ❤️

[iamdevanshkalra]

I love back and biceps workout! And the best part is, we are all getting stronger day by day and lifting heavier making the muscles grow and work even harder! 💪🏻

[mariaeugenio]

Was I the only one who actually loved that finisher? 😆 Loving this program so far, Caroline! Thank you for all that you do! 💕

[gerimulvany]

Oh my word Caroline you always look amazing and the colour coordination is fabulous! What a session, you keep surprising us with new “moves “! You do know we would not mind repeat WOs, they are all so challenging and certainly keep me on my toes! Enjoy this everybody and have a great day Caroline and all! Geri 🌹

[pmckay]

These are the best. I am no stranger to exercise as a Martial Arts instructor...but Daam she is good!! I always feel like I have been worked. I have introduced so many people to this Channel. Caroline gets props!!

[WitchyWisdomAndWellness]

Been doing your workouts 5 days a week for 4 weeks. Down 21lbs, 16.5 inches. Dumbells i have are 5kg/5kg and now getting too light.

Best home workouts on youtube for sure. Thanks Caroline x

[najmakareem]

The hammer curl with hold was a killer! However, I’m proud of myself for doing this. I’ve been doing epic from the start and I certainly feel stronger 💪🏼💪🏼

[caroliinec]

why were the bodyweight exercises the most challenging for me? 😭😭😭 can't get enough of your videos, Caroline!! 👏💕