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Back and biceps workout at home

Track :

Medical

Lessons no : 52

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What will you learn in this course?
  • Master effective home back and biceps exercises to build muscle strength and endurance using bodyweight and resistance tools
  • Apply proper form and technique for pull-ups, rows, and curls to prevent injuries and maximize muscle gains
  • Design personalized back and biceps workout routines suitable for all fitness levels and goals
  • Implement warm-up, cool-down, and recovery strategies to enhance flexibility and muscle recovery
  • Utilize progression tips to continuously challenge muscles and improve strength over time
  • Identify key muscles like lats, traps, and biceps to target for balanced upper-body development
  • Incorporate compound and isolation movements for comprehensive back and biceps training
  • Adapt exercises for limited space and equipment, ensuring effective workouts at home

How to Get The Certificate

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  • Watch All Lessons
  • Watch at least 50% of Lesson Duration
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  • You can Register With Any Course For Free
  • The Certificate is free !
Lessons | 52
Cardio HIIT WARM UP by Caroline Girvan Follow Along
00:09:20

Cardio HIIT WARM UP by Caroline Girvan Follow Along
10 Min Full Body WARM UP with Caroline Girvan Low Impact
00:10:51

10 Min Full Body WARM UP with Caroline Girvan Low Impact
40 Min HIIT Low Intensity Cardio No Equipment No Repeat EPIC II DAY 1
00:45:44

40 Min HIIT Low Intensity Cardio No Equipment No Repeat EPIC II DAY 1
50 Min Compound Leg Workout Dumbbells Bodyweight EPIC II DAY 2
00:58:35

50 Min Compound Leg Workout Dumbbells Bodyweight EPIC II DAY 2
45 Min Upper Body Workout Dumbbells Bodyweight EPIC II DAY 3
00:51:33

45 Min Upper Body Workout Dumbbells Bodyweight EPIC II DAY 3
Cardio Dumbbell Full Body Workout Core Focus EPIC II DAY 4
00:54:27

Cardio Dumbbell Full Body Workout Core Focus EPIC II DAY 4
The SLOW BURN 1 Hour Full Body Workout EPIC II DAY 5
01:05:52

The SLOW BURN 1 Hour Full Body Workout EPIC II DAY 5
INTENSE Full Body HIIT Workout with Weights EPIC II Day 6
00:33:07

INTENSE Full Body HIIT Workout with Weights EPIC II Day 6
45 Min Shoulders and Triceps Workout with Dumbbells EPIC II Day 7
00:51:00

45 Min Shoulders and Triceps Workout with Dumbbells EPIC II Day 7
UNILATERAL Leg Day 45 Min Lower Body Workout EPIC II Day 8
00:51:23

UNILATERAL Leg Day 45 Min Lower Body Workout EPIC II Day 8
BUILD Back and Biceps Workout at Home Dumbbells EPIC II Day 9
00:48:19

BUILD Back and Biceps Workout at Home Dumbbells EPIC II Day 9
POWERFUL Full Body workout with Dumbbells EPIC II Day 10
01:05:01

POWERFUL Full Body workout with Dumbbells EPIC II Day 10
30 Min HARD HIIT Full Body Workout at Home EPIC II Day 11
00:35:02

30 Min HARD HIIT Full Body Workout at Home EPIC II Day 11
Hamstring GLUTE Isolation Workout Dumbbells EPIC II Day 12
00:54:24

Hamstring GLUTE Isolation Workout Dumbbells EPIC II Day 12
45 Min COMPLETE Chest Triceps Workout Dumbbells EPIC II Day 13
00:49:19

45 Min COMPLETE Chest Triceps Workout Dumbbells EPIC II Day 13
45 Min Lower Abs Quads on FIRE Workout EPIC II Day 14
00:50:53

45 Min Lower Abs Quads on FIRE Workout EPIC II Day 14
FUN Full Body Strength Cardio Circuits Workout EPIC II Day 15
01:06:06

FUN Full Body Strength Cardio Circuits Workout EPIC II Day 15
30 Min SUPERset HIIT Workout No Equipment EPIC II Day 16
00:34:58

30 Min SUPERset HIIT Workout No Equipment EPIC II Day 16
45 Min ARM DAY Workout with Dumbbells EPIC II Day 17
00:51:48

45 Min ARM DAY Workout with Dumbbells EPIC II Day 17
Dumbbell LEG DAY Workout PYRAMID Sets EPIC II Day 18
01:00:23

Dumbbell LEG DAY Workout PYRAMID Sets EPIC II Day 18
45 Min STRONG Shoulder Workout with Dumbbells EPIC II Day 19
00:52:17

45 Min STRONG Shoulder Workout with Dumbbells EPIC II Day 19
CALISTHENICS 1 Hour Full Body Workout No Equipment EPIC II Day 20
01:08:36

CALISTHENICS 1 Hour Full Body Workout No Equipment EPIC II Day 20
30 Min SWIFT HIIT Workout No Equipment No Jumping EPIC II Day 21
00:33:11

30 Min SWIFT HIIT Workout No Equipment No Jumping EPIC II Day 21
Dumbbell Lower Body COMPLEX Workout Leg Day EPIC II Day 22
00:52:29

Dumbbell Lower Body COMPLEX Workout Leg Day EPIC II Day 22
IT S ROW TIME 45 Min Back Workout with Dumbbells EPIC II Day 23
00:51:36

IT S ROW TIME 45 Min Back Workout with Dumbbells EPIC II Day 23
INTENSE Hamstrings and Core Focus Workout EPIC II Day 24
00:53:20

INTENSE Hamstrings and Core Focus Workout EPIC II Day 24
1 Hour Dumbbell Full Body CARDIO Complex Workout EPIC II Day 25
01:05:03

1 Hour Dumbbell Full Body CARDIO Complex Workout EPIC II Day 25
30 Min BLAZING CARDIO HIIT Workout Dumbbells EPIC II Day 26
00:36:53

30 Min BLAZING CARDIO HIIT Workout Dumbbells EPIC II Day 26
FOCUSED Front Delts ABS Workout SHOULDERS EPIC II Day 27
00:53:07

FOCUSED Front Delts ABS Workout SHOULDERS EPIC II Day 27
SQUATS FOR THE GLUTES Workout Dumbbells Legs EPIC II Day 28
00:54:27

SQUATS FOR THE GLUTES Workout Dumbbells Legs EPIC II Day 28
THE PUMP WORKOUT Upper Body Complexes EPIC II Day 29
00:52:22

THE PUMP WORKOUT Upper Body Complexes EPIC II Day 29
1 Hour Full Body TEMPO TRAINING Isometric Workout EPIC II Day 30
01:06:01

1 Hour Full Body TEMPO TRAINING Isometric Workout EPIC II Day 30
RED HOT HIIT Workout Full Body No Equipment EPIC II Day 31
00:36:52

RED HOT HIIT Workout Full Body No Equipment EPIC II Day 31
Lower Body Workout Calves Hamstrings Glutes Quads EPIC II Day 32
00:59:12

Lower Body Workout Calves Hamstrings Glutes Quads EPIC II Day 32
HARDcore chest workout Trisets Dumbbells EPIC II Day 33
00:55:03

HARDcore chest workout Trisets Dumbbells EPIC II Day 33
Squat and Press NO LESS Full Body Workout EPIC II Day 34
00:51:31

Squat and Press NO LESS Full Body Workout EPIC II Day 34
KINETIC Calisthenics Full Body Workout No Equipment EPIC II Day 35
01:06:10

KINETIC Calisthenics Full Body Workout No Equipment EPIC II Day 35
THE DROP HIIT Cardio Full Body Workout EPIC II Day 36
00:49:54

THE DROP HIIT Cardio Full Body Workout EPIC II Day 36
LOADED Glute Hamstring Back Workout Posterior Chain EPIC II Day 37
00:54:16

LOADED Glute Hamstring Back Workout Posterior Chain EPIC II Day 37
TOUGH Tempo Training Leg Day Workout EPIC II Day 38
00:52:15

TOUGH Tempo Training Leg Day Workout EPIC II Day 38
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Back and biceps workout course, in this course we will learn about effective exercises to strengthen and sculpt the back and biceps. The program focuses on compound and isolation movements to enhance muscle tone, build strength, and improve endurance. Key exercises include pull-ups, rows, lat pulldowns, bicep curls, and hammer curls, targeting the lats, traps, and biceps for a well-rounded upper-body workout. Participants will explore proper form and techniques to prevent injuries and maximize gains. With routines adaptable for all fitness levels, this course offers progression tips to ensure continuous improvement. Warm-ups, cool-downs, and recovery strategies will also be covered, promoting flexibility and muscle recovery for sustainable results.