Day 3 | 45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS | BUILD Series 2

Welcome to Day 3 of BUILD Series 2. Today we have a Pull-focused workout that will focus on the BACK, BICEPS & REAR DELTS using dumbbells.

Build Series 2.0 is our signature 10-week FREE follow-along program on YouTube, that is designed to redefine your strength, sculpt your physique, and elevate your overall well-being. Our program is not just a workout; it's a journey towards a stronger, more resilient version of yourself.

With a focus on muscle building and strength enhancement, each session is carefully crafted to maximize results using minimal equipment.

Wishing everyone a strong and fun next 10 weeks. Grab your dumbbells, mat, and water, and get ready to crush this pull workout together! 💪🔥

✅Warm Up & Cool Down Included
✅Dumbbell weights are shown for each exercise for your reference
✅All you need are dumbbells, but if you have a bench or chair, feel free to follow along with those additional equipment options.

----------------------------------------------------------------------

🫂Become a Member of our Channel:    / @chrisedi  
📅Download your FREE 10-Week Calendar and Info Sheet here - https://chrisedi.com/pages/build-seri...
📖FREE Nutrition Mastery eBook - https://mailchi.mp/420741bff562/free-...
📱Download Our App - https://chrisedi.com/pages/app-member...
🤝Join our FB Community Here -   / 193365323577471  
📷New Instagram:   / chris.edi.fitness  

Shop Equipment & Accessories on our Amazon Storefronts
(US) https://www.amazon.com/shop/chrisedi
(CA) https://www.amazon.ca/shop/chrisedi
----------------------------------------------------------------------

💪 Target Muscles: Back, Biceps, Rear Delts
⏱ Duration: 45 Minutes

40-60 sec work | 20-30 sec rest | Finisher

Weights used:

Chris:
40lbs/18kg
30lbs/14kg
15lbs/7kg

Edi:
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg

0:00 - Intro

0:22 - Warm-Up

BLOCK 1 - 3 Sets/Exercise
4:46 - Neutral Grip Row (R)
5:46 - Neutral Grip Row (L)
6:47 - Close Grip Row
7:46 - Alt Bicep Curl
8:47 - Shrugs or Rear Delt Rows
9:30 - Round 2
14:40 - Round 3

BLOCK 2 - 3 Sets/Exercise
20:46 - Pullovers
21:48 - Alt ISO Hammer Holds
22:46 - Rear Delt Fly Pronated Grip
23:47 - Pinwheel Curls
24:30 - Round 2
28:40 - Round 3

BLOCK 3 - 3 Sets/Exercise
33:46 - Supinated Row (R)
34:46 - Supinated Row (L)
35:46 - Rear Delt Fly Neutral Grip
36:46 - Eccentric Hammer Curl
37:30 - Round 2
41:40 - Round 3



46:04 - Finisher (Row to RDL to Curl)

47:27 - Cool Down


See you on Day 4! 👊


#workout #backworkout #strongertogether


DISCLAIMER:

If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone.

Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.