If your gym pursuits are strictly based in the weights room, purely pump based and you like to split parts of your body across the week, having some quick-fire sessions built around these specifications may come in handy.
This dumbbell and bodyweight bonanza will hit the muscles of your back and biceps from multiple angles, leaving your pulling muscles pumped and primed for growth.
Working in an ‘EMOM’ (every minute on the minute) format, you’ll perform a movement at the start of the minute, which means you can rest for the remainder of the minute before moving on. After your fourth and final movement, you’ll restart from the beginning in the fifth minute. Cycle round 5 times for a total of 20 minutes and 350 skin splitting reps.
Pull-up x 10
Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.
Bent Over Row x 15
Grab a set of dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso.
Renegade row x 10 on each arm
At the beginning of the third minute drop into a strong plank with both hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side (left and right equals two reps).
Single Dumbbell Bicep Curl x 25
In the final minute of each round grab just a single bell, gripping the outer ‘heads’ with both hands (A). With minimal momentum, curl the dumbbell upwards until it’s beneath your chin (B). Squeeze here and lower the weight under control, fighting it all of the way and repeat.
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