Sculpted Back & Biceps Workout // Day 11 HR12WEEK 2.0 – Heather Robertson

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

Outfit Details:
Bra:
Leggings:
Shoes:

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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

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