30 min BACK AND BICEP DUMBBELL WORKOUT at home strength training
Тәжірибелік нұсқаулар және стиль
Follow along 30 min back and bicep workout has technique tips for all the dumbbell exercises throughout. If you're looking for at home strength training this dumbbell routine is great for hypertrophy to develop muscle size and definition.
12 WEEK DUMBBELL PLAN DOWNLOAD www.tompetotraining.com/store
SUBSCRIBE kzread.info
5MIN WARM UP kzread.info/dash/bejne/pmeWs9iPf7u2mag.html
EQUIPMENT NEEDED
- 2 Pairs Dumbbell or 1pair adjustable pair (I used 17.5kg/38lb & 9kg/20lb)
- 1x Chair or Box (optional)
- 1x Exercise Mat (optional)
GET KITTED OUT
UK Hex Dumbbells - shrsl.com/37iey
UK Adjustable Dumbbells - shrsl.com/3c22w
USA Hex Dumbbells - shrsl.com/3fse5
USA Adjustable Dumbbells - amzn.to/3zCGHDt
INSTAGRAM - tompetotraining
THE WORKOUT
Section 1 | 3 Rounds | 40:20
1. Bent Over Row (3 rep bursts)
2. Single Arm Row
3. Other Side
4. Pullover
5. Shrug or RDL's
Section 2 | 3 Rounds | 40:20
1. Reverse Curl
2. Y Raise
3. Classic DB Bicep Curl
4. Prone Overhead Reaches
5. Hammer Curl 1 & 1/2's
Timecodes
0:00 Intro
0:26 30 min Back and Bicep Workout
31:30 Outro
Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.
*Affiliate links are included within this video description.
Пікірлер: 43
Man that back section is brutal! I usually do 25lb for rows but had to drop to 20. Doing the heavy back exercises first also made the prone y raises and overhead reaches feel more impactful.
@TomPetoTraining
Ай бұрын
Thanks. Ye just drop down to what ever allows you to keep good form 💪🏼
I swear, the more of your stuff I try, the more I like what I see. No fancy "no repeated exercises", no stupidly complicated movements to keep it "interesting", you just pick up a dumbbell and go. Simple and effective. You'll never catch me doing those exercises that require me to put my face on the mat though lol. That's when I plank, plank, plank. Every time. 🤣
This was a decent dumbbell upper body pull workout. Would like to see a dumbbell upper body push workout (chest, shoulders, and triceps). Thanks
@TomPetoTraining
Жыл бұрын
Got that planned 👌 Will get it out ASAP. Do you have two pairs of Dumbbells. E.g Able to set up a heavy pair and light pair within one section?
Great workouts✌🏻 from South Africa but living in Denmark 👍🏻
@TomPetoTraining
Жыл бұрын
Thanks 💪🏼
Awesome workout from an awesome channel. Felt the pump at the end.
@TomPetoTraining
Жыл бұрын
Thanks, appreciate it. Try one of my shoulder or chest ones next 💪🏼
This is a brutal work out. Thanks, Tom.
@TomPetoTraining
3 ай бұрын
You're welcome! 💪🏼
Enjoy your workouts! Compton, California
@TomPetoTraining
Жыл бұрын
Thanks, got a Shoulder & Tricep one filmed that I’ll try to get posted Monday that will go great with this. 💪🏼
Really felt that third round of reverse curls! Great workout
@TomPetoTraining
Жыл бұрын
Thanks, ye reverse curls are tough. Especially if you’re not use to them. 💪🏼
ممتاز كابتن 💯🔥
Great workout Feel the burn all over my arms! Respect from Indonesia 🇮🇩
@TomPetoTraining
Жыл бұрын
You’re welcome 💪🏼
Finished! Exactly what I needed today! 18kg and 9kg DBs. It was tough! Thanks Tom! Regards from Leeds - UK
@TomPetoTraining
Жыл бұрын
Great job 💪🏼 Had a couple of wild nights in Leeds back in the student days 🥳
@zoltanorsky
Жыл бұрын
@@TomPetoTraining great!! I just moved last year from London after 17 years there. Originally from Poland. Where are you based?
@TomPetoTraining
Жыл бұрын
@@zoltanorsky Chester, UK (not too far from Liverpool)
This looks fun - gonna pull it up for my workout tomorrow morning! Thanks Tom! Noelle
Great one, tnx man. 💪
@TomPetoTraining
10 ай бұрын
You’re welcome 💪🏼
Always feel great after following your exercise. Thanks Tom! Cheers! Mei - Indonesia 🇮🇩
@TomPetoTraining
Жыл бұрын
Thanks Mei, would love to visit Indonesia one day!
Invigorating start to my week! Thanks from Chicago!
@TomPetoTraining
Жыл бұрын
Awesome, lots of USA viewers but first Chicago mention 🙌
From Puerto Rico!
@TomPetoTraining
Жыл бұрын
👌🏼💪🏼
Great workout
@TomPetoTraining
Жыл бұрын
Thanks 💪🏼
Exelente!!!! Estava precisando de um treino de costas e bíceps hoje. Obrigado do Brasil.
@TomPetoTraining
Жыл бұрын
Thanks! 🇧🇷🫶🏼
Gracias TOM. Mexican here living in California!! Can I ask you. where are you from?
I'm a bit late😅... But I lived it... South Africa 🇿🇦
@TomPetoTraining
3 ай бұрын
💪🏼🇿🇦
Another great video bro just done this from London just a quick questions ad lots of different yourubers some use pullover for there chest exercises and some use it for there back is it for both o just back or chest ?
@TomPetoTraining
Жыл бұрын
It’s a bit of both but I think it’s a lot harder on lats than chest. The chest just jets a bit of a stretch but I doubt you’d reach muscle failure on chest doing this. A bit of long head of Tricep is also involved as that crosses the armpit also 👍
amey
How long have you been working out ?
@TomPetoTraining
Жыл бұрын
16 years, I think I have a good balance not going crazy strict with diet or working out like a madman. I’m very consistent with workouts though.