FRAMEWORK 30 Min Back and Bicep Workout | EPIC Heat - Day 8

A 30 minute dumbbell workout to build strength in your back and biceps!

Building a strong back has so many benefits including helping to lower risk of injury during training, improve function of the back muscles, can contribute towards reducing back and neck, improved posture particularly if training a lot of chest or sitting for a large portion of the day and can help towards improvements in performance such as endurance and sprinting. Training back also requires stability from the core therefore increasing core stability.

Not to mention the involvement of the biceps and helping to create a balanced upper body to lower ratio.

For this workout you will need a pair of dumbbells, your mat and optional is a chair to lean against lightly for rows. Another option is your yoga block/thick book but it is not necessary. I will be using it instead of placing one hand on stationary dumbbell during renegade rows to shoe how you can make the movement more comfortable for you if you experience discomfort.

The dumbbells I am using are 17.5kg each, however I will use 8kg each for curls.

The timer will be on for 30 seconds of work however with the pull overs it will be one minute duration.

There are combinations that involve performing the exercise on one side for 30 seconds, then switching to opposite side for the 30 seconds and so on. It will all be on screen of course throughout!

DOUBLE BENT OVER ROW

DOUBLE BENT OVER ROW

ROW one side
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

ROW one side
SWITCH SIDE
SWITCH SIDE
SWITCH SIDE

RENEGADE ROW
SWITCH SIDE

RENEGADE ROW
SWITCH SIDE

PULLOVER
PULLOVER

PULLOVER

HAMMER CURL
HAMMER CURL
DOUBLE ROW
HAMMER CURL

DOUBLE ROW
HAMMER CURL

PALMS UP CURL
PALMS UP CURL
SUPINE ROWS
PALMS UP CURL

SUPINE ROWS
PALMS UP CURL

RENEGADE ROW (one side)
SINGLE ARM ROW (same side)
RENEGADE ROW (switch side)
SINGLE ARM ROW (same side)

PLANK TO ROW all same side (1 minute)

PLANK TO ROW switch side (1 minute)

Finisher:

HAMMER CURLS
PALMS UP CURL
WIDE CURLS
CROSS BODY CURLS

Aim to perform the same pace on both sides when doing unilateral work. In this workout you should start with your weaker side, count how many reps you complete and do the same on opposite side.

It is important as always to warm up and I would always suggest to listen to the introduction where I cover key points on form etc. It is crucial to perform any exercise within your limitations and at a pace that is suitable.

Rows and also Romanian deadlifts all require hinging at the hips and a long back. It is important to not round upper back and reduce to bodyweight if needed.

You can tell I loved this session... slow, focused, INTENSE!!

Let’s build the back and biceps!

Cx

My Other FREE Workout Programs

Join The Community

Equipment I Use:

Business Enquiries:

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

[seasonalginger]

Anybody else get to a point in the workout where they were like ‘omg this weight doesn’t even feel heavy anymore’ then one second later their arm just went 💀 Day 8 ✅

[carrieh]

Hiya, don't know if anyone will see this but it's my 16th birthday today. Caroline, I just wanted to say THANK you so much. I've been working out with you for about 3 months now and I already feel so much stronger and healthier. I was diagnosed with body dysmorphia last year and it's so hard for me to accept my body and to feel good in it at all. Being a teen girl isn't easy, but you make me feel empowered. I still struggle every day, but things have changed a lot for the better. I smile more and I'm grateful for my body. I used to hate workouts because I thought they were about burning every calorie and killing yourself, but they aren't. It's about being resilient, getting stronger, and feeling good in yourself and I wouldn't be where I am today without you. You've helped me deal with my insecurities and have made me realize my body is more than how it looks. It feels good to be strong. I value my body and what it can do for me. I love doing your workouts every day and this community is just so sweet. I can't wait to continue crushing Epic Heat. Once again, thank you! <3

[happynatasha]

There's something so esthetically right about Caroline's trainings, it's addictive 🥰🥰🥰🌟🌟🌟💋💋💋

[mimiaye]

LETS GET CAROLINE TO 1M SUBS BY THE END OF EPIC HEAT!!❤️❤️❤️❤️❤️

[hannahplank]

Yayyy! Who's ready to LEVEL UP physically and mentally through Caroline's program?? I'm so thankful for you Caroline! I'm working to be the best version of myself and you bring such positive energy to my life💕

[pmckay]

So impressed with my dumbells increase. Started with 5, then 8, now 10. 20 for Hip thrusts! I cancelled my gym membership, buying a whole new set of weights I am not ready yet but will be in the future. I am forward thinking after my 59th birthday!

[abma]

Brain: that looks easy
Back and Biceps: well...

[applepie]

tiny reminder to measure your workouts by how happy/good it makes you feel~

[emma]

I can feel the difference in my stability in renegade rows now, from when I first started training with Caroline. I feel muscles working where I didn’t know I had muscles.

[stayhappylittlemermaid]

The brightest future will always be based on a forgotten past, you can't go on well in life until you let go of your past failures and heartaches

[ukulelebatz]

The most esthetic, most professional, most informing and BEST ever YouTube channel. Thank you, Caroline!!! You deserve a millions of followers!

[Kamothecreator]

Do you guys also feel a tad stronger? I've increased my weight and realised I can actually handle it. Sometimes we don't see the body transformation as quickly as we want to, but there are other tell tale signs that we are getting stronger 💪

[federicanotedicioccolato]

Although I'm still sore from previous workouts, I'm ready to face this new exciting challenge today. Never give up 💪  Caroline's workouts show that background music, a smile, a gesture can motivate much more than deafening music, screams and grim expressions. You against yourself and a pleasant feeling of isolation from the rest of the world. Seeing Caroline stopping every now and then and struggling with us, makes her human and true and I love her for that too. I'd like her workouts to never end. I never tire of thanking her and blessing the day I discovered this channel 🥰 Have a good workout and a lovely day to everyone ❤

[lea_theanis]

I am SO GLAD its back and biceps today, my legs- they are on firee🔥! but that doesn't mean this will be easy, but we've pushed through so much, lets do this!!

[karenh.]

Round of applause to the video editor. You get it right all the time, colors, music, lighting! Pure magic to my mornings!
👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼

[dinahweisberg]

First thing I do every day is check what Caroline has in store for us. Love you Caroline! You’ve helped elevate so many of us to be our best...Can’t wait to smash this one!!!!

[matthewalmond]

Hi Caroline...hi everyone...looking forward to this...your biceps workouts are always something special!! Planning some outdoor sprints first! Happy Wednesday everyone...have a great workout! Thank you Caroline! Matthew

[anika]

Hi guys, I’m a Muslim which means I’d be doing these while fasting from now onwards (ramadan) I’m not sure how I will, but I’m pretty excited to use my *mental* and *physical strength* that I’ve gathered from the previous two Epics. I hope you all challenge yourself above and beyond, two extra reps can make a lot of difference!💪🏻Have a good day🙏🏻✨🤍

[Hakeke]

I absolutely love the attention to detail in these videos - from the timer, to the progress bar, to Caroline's watch strap (!!), the colours are always perfectly coordinated. 😍 Hope everyone had an amazing workout! 🦾

[alejasuecia]

Now I imagine that Carolina's house is full of flowers of different colors, so select one for each video💐🌷🌹. the flower shop of the best coach Caroline 💙💙💙💙