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30 Min Back and Bicep Workout for Women & Men


Intermediate Difficulty with Beginner Modifications provided
intermediate workout

Follow Coach Kozak and Claudia through this 30 minute back and bicep workout. The only equipment needed is a pair of dumbbells and it’s a great routine for both men and women.

Back and Bicep Workout

Complete 2 Rounds of 50 seconds of each exercise:

Back:
One Arm Bent Over Row / Self Supported
Front Trap Raise / Shrug
Straight Arm Pullbacks
Dumbbell Snatch from Hang / Dumbbell High Pull
Reverse Row + Curl / Reverse Curl
High Plank Reverse Fly / from Knees

Biceps:
Bent Over Alternating Curl / Alternating Curl
Dumbbell Pulses 3-levels / Same
Zottman w/ 1:3 Tempo from Knees / Standing
Iso 90 Curl / One Arm Curl
Hammer Burnout / Same