The full back and biceps workout routine::
1. Double dumbbell swings x 10
2. Dumbbell bent over rows x 10
3. Dumbbell cleans x 10
4. Squat twisting curls x 10 double count
5. Double dumbbell bent presses x 10 single count
6. Dumbbell thrusters x 10
Choose your program:
Muscular Endurance – Reach 80-85% Max Perceived Effort for 10-15 reps
Muscle Building – Reach 80-85% Max Perceived Effort for 6-10 reps
Strength – Reach 80-85% Max Perceived Effort for 3-5 reps
Do not worry about doing the amount of reps in written workout. That is a standard. If you do less reps you will have longer breaks. If you do more reps you will have shorter breaks. That is okay and exactly how it’s supposed to be. You do your own thing and go at your own pace. Just try to keep the structure in terms of doing your set within the time that it takes me to do the set.
Everything you need to make serious KB gains:
Learn how to kettlebell with Dumbbells:
Full workout video:
Don’t have kettlebells? Convert your kb to a db:
How to get in shape:
Workout files:
Diet files:
All about personal training:
The Perfect Shape Formula Videos:
Supplementation:
Tools and equipment recommendations:
Check out my reviews on other products that I highly recommend:
Subscribe to Gymming at home YouTube Channel:
See other workouts at my website:
