IRON Series 30 Min Back Biceps Workout Rows, Curls, 10

Pull day lets do it Packed with rows and curls to put load on the back and biceps Slow, precise and controlled is the objective The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween The dumbbells I am using for your reference are 1 x 20kg for the back movements then 2 x 8kg for the biceps SINGLE ARM ROW SWITCH SIDE SWITCH SIDE SWITCH SIDE PULLOVERS PULLOVERS SINGLE ARM SUPINE ROW SWITCH SIDE SWITCH SIDE SWITCH SIDE PULLOVERS PULLOVERS HAMMER CURL FULL HOLD FULL FULL RANGE HAMMER CURL X BODY CURL FULL HOLD FULL FULL RANGE X BODY CURL WIDE CURL FULL HOLD FULL FULL RANGE WIDE CURL FINISHER 60 seconds SUPINE ROW (8kg dumbbells) 21s PALM UP CURLS Tweak the movements to suit you in regards to angle of tilt forward in rows to what feels most comfortable for you. We all will per br, br,