This is what I call the B x 4 workout. This is a complete back and biceps workout in a circuit format. This would work great even if you have one dumbbell (a heavy one). Here is what you do.
- 5 minute warm up
- Max Pull ups, if you can't do proper pull ups, try the beginner version (go to the bottom).
- 12 Single Arm Rows (Each Side)
- 12 Dumbbell Double Arm Rows
- 15 Supermans
No rest in between exercises. Once you complete the cycle, rest for a minute. Repeat the above 3 times
- 20 Hammer Curls
- 12 Single Arm Deadlift
No rest in between exercises. Once you complete the cycle, rest for a minute. Repeat the above 3 times
This will target the entire back and keep you sore for a few days...PLUS it is a great for your cardio capacity.
- 5 minute warm up
- Max Pull ups, if you can't do proper pull ups, try the beginner version (go to the bottom).
- 12 Single Arm Rows (Each Side)
- 12 Dumbbell Double Arm Rows
- 15 Supermans
No rest in between exercises. Once you complete the cycle, rest for a minute. Repeat the above 3 times
- 20 Hammer Curls
- 12 Single Arm Deadlift
No rest in between exercises. Once you complete the cycle, rest for a minute. Repeat the above 3 times
This will target the entire back and keep you sore for a few days...PLUS it is a great for your cardio capacity.
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