Mobility Gains – Back and Biceps Ladder 1:
1. Bent over I’s to T’s – BW x 15
2. Single arm rows – 10/10
3. Anyhow Curls – Full Squats – 5/5
4. Plank Kickthroughs x 10DC Rd.1
4B. Plank Kickthroughs with Shoulder Press x 10DC Rd. 2
Mobility Gains – Back and Biceps Ladder 2:
1. Single arm Swing and high pull x 10
2. Bent over Rows to Clean x 10
3. Side squat shuffle and shrug x 5R/5L
4. Outside Swing to 90 degree bicep hold and squat
5. Overhead Carry Lateral walks – 4/4 x 2
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Check out all the back and bi workouts to date:
The beginners guide to working out at home with dumbbells only:
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See other workouts at my website:
Here are other dumbbell back bicep routines included in my channel:
Ep. 14 | Strength and Mass –
Ep. 13 | Rotator cuff strength –
Ep. 12 | All about the shoulder Blades –
Ep. 11 | Abs and Traps –
Ep. 10 | All about the Core and Stabilizers –
Ep. 09 | Shoulder Stability Challenge –
Ep. 08 | Scapular Control –
Ep. 07 | Loop bands and Dumbbells –
Ep. 06 | Supersets for Cutting –
Ep. 05 | Dumbbell Killer –
Ep. 04 | Mass with Class –
Ep. 03 | Dynamic for Weight Loss –
Ep. 02 | Fat Burn Core Blaster –
