40 Min Back, Biceps & Triceps Strength: Day 40 of HR12WEEK 5.0
Heather Robertson- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Upper Body
- Est. Calories
- ~284 kcal
Back, biceps and triceps in 40 minutes: two dumbbell circuits of three rounds each, with a warm-up and a cool-down.
Day 40 of HR12WEEK 5.0 is a straightforward upper body day: after a warm-up, two strength circuits of 40 seconds on and 20 seconds off, three rounds each, hit the back, biceps and triceps with moves like gorilla rows, hammer curls, single-arm rows and diamond push-ups. It closes Phase 2 of the plan, ends with a cool-down and runs about 41 minutes.
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Equipment setup
Who Is It For?
Lifters with some experience and light, medium and heavy dumbbells who want a focused back, biceps and triceps session at home.
Who Is It Not For?
Not ideal without dumbbells or if your wrists, elbows or shoulders are sore, since rows, curls and diamond push-ups load them.
Key Benefits
Builds strength and muscle in the back, biceps and triceps with a clear circuit format and the same weights used throughout.
Things to Keep in Mind
Choose weights you can keep for every round, brace your core on rows and go easy on diamond push-ups if your wrists or elbows hurt.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session