BUILD Back and Biceps Workout at Home, Dumbbells, EPIC II Day 9

Lets build our back and biceps Over 40 minutes solely dedicated to strengthening the back and biceps through dumbbells and bodyweight as resistance, along with the use of tempo variations, isometrics and pulling movements to build muscle and burn energy This back and bicep workout will require a lot of stability from the core also The timer will be on for 45 seconds of work, 15 seconds of rest during the back specific portion of this workout, then into 40 seconds of work, 20 seconds rest for the bicep blitz All you will need for this workout is a pair of dumbbells, a mat and something to lean against for bent over rows such as a steady chair or table. The dumbbells I am using are 15kg each for the back portion and 8kg each for the biceps Other options include using a yoga block, book during the single arm renegade rows to reduce time of hand applying pressure to dumbbell whilst still maintaining depth for range of motion. Another option is a soft cha br, br,