This sculpted Back & Biceps Workout uses dumbbells to build strength in the upper body and create a strong sculpted back, and toned biceps. We are starting off week 3 strong – let’s do it team!! #backworkout #bicepworkout #HomeWorkout #HR12WEEK
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Equipment Needed:
Dumbbells: I used 5, 10 & 15lb sets
Exercise mat or other soft surface. The Mat I use:
Workout Breakdown:
0:00 Intro
0:22 Warm Up
4:25 Circuit 1 (45s work + 15s rest x2 rounds)
Bicep Rotation
Hammer Curls
Bicep Burn Out
10:25 Circuit 2 (45s work + 15s rest x2 rounds)
Single Arm Row (R)
Single Arm Row (L)
Pull Overs
16:25 Circuit 3 (45s work + 15s rest x2 rounds)
Alternating Curls
Negative Bicep Curls
Ninja Hop + Curl
22:42 Circuit 4 (45s work + 15s rest x2 rounds)
Scapular Squeeze
Rear Flys
Super V-Squeeze
28:42 Circuit 5 (45s work + 15s rest x2 rounds)
Preacher Curl (R)
Preacher Curl (L)
Squat + Curl
34:42 Circuit 6 (45s work + 15s rest x2 rounds)
T,I,Y’s
Underhand Row
Plank Row + Press
40:42 Cool Down & Stretch
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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
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Thanks for watching!
❤ Heather
28 comments
Hello week three!!! Drop me a 💪🏼 below if you are feeling strong and ready to take on a new week!! #HR12WEEK
Workout completed! A great way to finish my week end!
Made it through but my arms didn't want to work with me today! Great workout!!
What a workout! I love that kind of workouts! Day 11 check! <3
my arms are feeling this one, but i loooooved it!! thx u heather!!
Thanks for this wonderful routine.
Heather! I’m tired!!!! But I love it! Thank you!!!
Week 3 already started with a bang geeze I had a hard time lifting the arms today looking forward to my legs matching tomorrow lol 😂 thanks heather xoxo 😘
I love arms!! Thanks Heather! Day 11 in the books!
great workout , thanks
First time I genuinely enjoy a leg day (never missed one btw) Thank u a lot!!!
dat was great!
Excellent workout today! Thank you Heather
I definitely feel more energized and less moody. Perimenopause has been hard and this has certainly been helping the changes my body is going through.
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️😍❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
Thank you 💪💪💪💪🔥🔥🔥🔥❤️💐
Awesome! Thank you as always!
I love the moves with a little bit of rotation. I feel like those moves challenge me in a new way!!💪🏻💪🏻💪🏻
Love those hand stretches! So good
Great upper body workout, Heather! I am all sweaty, thank you so much!!
Genial, gracias………;)))))
Love this program
Thanks again Heather. Loving the sweat. Those scalpular squeezers are a killer!
Surprisingly harder than it seems – by the end my arms are pretty dang sore.
🔥
Hi Heather! I did the fierce 2 weeks and am now working through this program. On day 8 of this program something really exciting happened! I saw we were doing renegade rows and thought: "oh no I hate these I'm awful at them" but then when I went to do them I was able and was able to keep good form! I think I am already enjoying the benefits of the program. The longer I go the stronger I feel and the smoother it goes on the mat. When we had renegade rows with the hop this time I wasn't afraid because I knew I could do it! Thank you so much for offering this program for free. I am weirdly starting to look forward to the workouts! Something I did not used to do. Thank you!
This is so great, thank you so much Heather! After 3 weeks I feel more energized, stronger and lighter in my body❤️ I love that there are modifications for example those who have had knee surgeries.
💪