TEMPO BACK AND BICEPS Workout – Dumbbells | Tempo Week Day 3

Back and Biceps is Day 3 in Caroline Girvan‘s Tempo Week Workouts. This is another excellent and tough back/upper body strength workout. I love how Caroline uses different tempos to really burn out your back muscles. My back feels so well worked! 72% of the workout focuses on your back but your biceps assist in all of back exercises so they are getting their fair share of work prior to their isolation exercises. All of the exercises in this workout is done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

I used Heather Robertson‘s No Equipment Arm Toning Workout as my warm up. It is now my go-to to warm up for any of Caroline’s upper body workouts. Since this workout is only 37:30 minutes (plus it’s a holiday and I am off work today, so I can do a longer workout), I also did Caroline’s 20 Minute Arm & Shoulder Workout. My biceps definitely feel pumped after working them hard in both workouts! Between the two workouts I got an excellent and very thorough upper body workout this morning.

Tempo Back & Biceps is 37:29 minutes; 1:15 minute intro, no warm up and 2:10 minute stretch. Equipment: dumbbells and fitness mat. Caroline is using 17kg/38.6 pounds and 8kg/17.6 pounds dumbbells. The weights listed below are what I used.

Back:

  1. Single arm bent over row w/ pause at top (one 40# DB)
  2. Repeat #1 on other arm
  3. Repeat #1 & 2
  4. Single arm bent over row (slow eccentric) (raise normal speed but lower slowly) (one 37.5# DB)
  5. Repeat #4 on other arm
  6. Repeat #4 & 5
  7. Landmine row w/ pause at top (one 50# DB)
  8. Repeat #7
  9. Landmine row (slow concentric) (raise slowly but lower at normal speed) (one 50# DB)
  10. Repeat #9
  11. Pullover w/ pause at bottom (one 35# DB)
  12. Repeat #11
  13. Pullover w/ slow lowering (one 35# DB)
  14. Repeat #13
  15. Single arm supine row w/ pause at top (palm faces forward) (one 35# DB)
  16. Repeat #15 on other arm
  17. Repeat #15 & 16
  18. Deadstop single arm row (do a full row but at bottom of row, set DB on floor and release grip briefly) (one 40# DB)
  19. Repeat #18 on other arm
  20. Repeat #18 & 19

Biceps:

  1. Double arm hammer curls w/ pause at top (16.5# DBs)
  2. Repeat #1
  3. Palms up curl (slow concentric) (lift slowly, lower normal speed) (15# DBs)
  4. Repeat #3
  5. Wide curls (lower slowly, raise normal speed) (15# DBs)
  6. Repeat #5
  7. Double arm hammer curls (slow eccentric) (raise normal speed, lower slowly) (16.5# DBs)
  8. Repeat #7

Finisher: (60 seconds, each exercise is done for 20 seconds w/ no breaks/recoveries) (15# DBs)

  1. Wide curl hold (hold DBs isometrically at half lift until you hear a beep then do a full curl but when lowering, stop at the halfway mark and hold isometrically until you hear a beep)
  2. Hammer curl hold (hold DBs isometrically at half lift until you hear a beep then do a full curl but when lowering, stop at the halfway mark and hold isometrically until you hear a beep then repeat)
  3. Palms up hold (hold DBs isometrically at half lift until you hear a beep then do a full curl but when lowering, stop at the halfway mark and hold isometrically until you hear a beep then repeat)

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

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