MUSCLE BUILDING Back and Bicep Workout | EPIC III Day 26

Muscle Building Back and Bicep Workout is Day 26 in Caroline Girvan‘s EPIC III program. This was a very tough workout. For me at least. This workout contains a staple exercise (#1 & 2 below) which is done a total of 3 times in the course of the workout. I actually prepared for it, too. I decided to use my 50 pound dumbbell for the landmine rows since that is what I always use in other workouts. But since it is superset with another exercise (bent over double arm rows) I went went lighter than usual with the double arm rows. I still burned out big time on the landmine rows! So when we returned to it later in the workout I dropped to a 40 pound dumbbell. That was more manageable after 45 seconds of double arm rows. 76% of this workout is focused back work. The last 24% of the workout is bicep isolation work. However, all of the back exercises are compound exercises, so your biceps are being worked hard throughout the back exercises. I mention this because I was so burned out by the time we got to the bicep exercises, I did not even try to use my 16.5 pound dumbbells. This was yet another excellent and tough upper body strength workout from Caroline.

The exercises in this workout are done interval style. You will two exercises, each for 45 seconds, before you get a 30 second recovery. There is a timer in the upper left hand corner of the screen counting down the intervals and the recoveries. During the recovery Caroline previews the next exercises. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. During the intro, Caroline gives a lot of good and important form information on how to perform the tempo exercises properly.

Muscle Building Back and Bicep Workout is 45:56 minutes; 3:13 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells, a yoga block and fitness mat. Caroline is using 17.5kg/38.6 pounds and 8kg/17.6 pounds dumbbells. The weights listed below are what I used.

  1. 2x dumbbell row (double arm bent over row) (25# DBs)
  2. Landmine row (pause at top) (hold one DB by bar with both hands, bend over and row DB underneath you) (one 50# DB)
  3. 30 second rest
  4. Single arm row (lower slowly) (one 35# DB)
  5. Repeat #4 on other arm
  6. 30 second rest
  7. Single arm row (pause at top of row) (one 35# DB)
  8. Repeat #7 on other arm
  9. 30 second rest
  10. Single arm row (momentum lift) (lift fast–with momentum–and lower slowly) (one 35# DB)
  11. Repeat #10 on other arm
  12. 30 second rest
  13. Repeat #1-3 (I dropped to one 40# DB for the landmine row)
  14. Pullover (lower slowly and raise at normal speed) (one 30# DB)
  15. Pullover (pause at bottom of move)
  16. 30 second rest
  17. Repeat #14-16 two more times
  18. Single deadstop row (single arm bent over row, place DB on floor at bottom of row, releasing DB, grasp DB again and complete row, pausing at top of row) (one 35# DB)
  19. Single arm deadstop row same arm but lift with momentum (one 35# DB)
  20. 30 second rest
  21. Repeat #18-20 on other arm
  22. Repeat #1-3
  23. Single arm renegade row (other hand is on yoga block) (one 25# DB)
  24. Repeat #23 on other arm
  25. 30 second rest
  26. Repeat #23-25
  27. No touch renegade row (other hand is on yoga block, do single arm renegade rows to a brisk pace, DB does not touch the mat) (one 16.5# DB)
  28. Repeat #27 on other arm
  29. 30 second rest
  30. Rotate no touch row (repeat #27 but start with DB facing behind you, as you row up, rotate DB so palm faces in front of you) (one 16.5# DB)
  31. Repeat #30 on other arm
  32. 30 second rest
  33. Bicep curl (pause at the halfway point when lowering) (15# DBs)
  34. Cheat curl (bicep curls, lower very slowly and raise fast with momentum) (15# DBs)
  35. 30 second rest
  36. Wide curl (pause at the halfway point when lowering) (13# DBs)
  37. Wide cheat curl (lower very slowly and raise fast with momentum) (13# DBs)
  38. 30 second rest
  39. X body single arm curl pause at top for 30 seconds (do a hammer curl with palms facing body, bringing DB to opposite shoulder at top of curl and pause) (15# DBs)
  40. Repeat #39 on other arm for 30 seconds
  41. Alternating X body single arm curls for 30 seconds (15# DBs)
  42. 30 second rest
  43. Double arm hammer curl (pause at the halfway mark when lowering) (15# DBs)
  44. Hammer curl alternate hold (alternating hammer curls, hold non-curling DB isometrically at halfway point while other is curling) (13# DBs)
  45. 30 second rest

Finisher: (each exercise is done for 30 seconds)

  1. Hammer curl burn out (double arm hammer curls) (15# DBs)
  2. Continue hammer curl but hold one DB in both hands (one 15# DB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


5 thoughts on “MUSCLE BUILDING Back and Bicep Workout | EPIC III Day 26

  1. I thought you’d like this one!

    Yep, it was tough. I had planned to use my 17.5 lb weights for biceps but by the time I got to that part I was like no way can I handle that. I started with 15s and at the very end I was brave enough to try the 17.5s (I pulled ‘EM out so I gotta use ‘EM). Success! I was spent at the end. 😔

    Today I did a couple Heather workouts: her new Pilates ( and squat challenge ( This was after a surprisingly TOUGH 15 min HiiT from nobadaddiction. The Pilates started out mild but about 1/3 way in she started ramping it up. The squat challenge was HARD, probably because I did it after the HiiT and my legs were already worked from that and the Pilates. But it was a very good endurance workout. I mean, you’re doing squats with no rest the whole time except for 30s midway.

    I also got a new set of adjustable dumbbells. I got the bow flex selectec. They are SWEET. They are adjustable in 2.5lb increments up to 25 lb and then 5 lb up to 52.5 lb. so they fill in some of the gaps. The only bad thing is that they can’t be used to bear weight like renegade rows but that’s ok because I can use my free weights or my old adjustable dumbbells if needed.

    Ohhhhh … I put a rebounder on my Santa wish list!!! 😁😁😁


    1. I used to have SelectTechs. When I decided to start buying heavier dumbbells (I only had up to 20 pound dumbbells at the time) about 15 years ago, I bought a set of SelectTechs. They lasted me a few years. I liked the 2.5 pound increments.

      I plan to do Heather’s squat challenge tomorrow. I am doing Naomi Joy’s new lower body workout and use Heather’s squat challenge as my finisher–so I’m sure it will feel great after Naomi fries my lower body!


      1. I did a lot of research before I bought the bow flex. Did you have reliability/durability issues with yours? It seems they had a history of not-so-great design that didn’t hold up well to frequent use. Looks like they fixed that this time. Lots more positive reviews. It was an investment for sure (still $400 for the pair with $150 off sale and free shipping from Amazon). Cross my fingers! 🤞🤞🤞


      2. It worked really well for a while. Maybe a year. Then it started jamming. My husband fixed it several times but finally it locked up and on different weights so I couldn’t even use them together. I’m sure they have improved it. I bought them a long time ago.


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