Intense 8 Minute Dumbbell Back & Bicep Workout
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- čas přidán 30. 09. 2018
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Official Anabolic Aliens video of: Intense 8 Minute Dumbbell Back & Bicep Workout.
Give this intense 8 minute dumbbell back & bicep workout a try! You can do this at the gym, right at home, or wherever you have access to dumbbells since that's all you need. You get a FULL back and biceps workout just by doing multiple sets. Also, this would work as a killer circuit to do as a 1-set finisher to burn out the back muscles and bicep muscles. You will be sore so make sure to allow for proper recovery. There are 11 rounds of exercises in this workout. Exercise rounds 1-2 utilize intervals of 25 seconds of activity followed by 5 second rest. Exercise rounds 3-6 utilize intervals of 35 seconds of activity followed by 5 second rest. Exercise rounds 7-10 utilize intervals of 45 seconds of activity followed by 5 second rest. Then the final exercise round is a straight minute. Follow along with the video if you'd like, a timer is run throughout on the screen. Build that back and those biceps with dumbbells only by getting after it with this intense workout!
Explosive Underhand Row - 1:14 | Interval: 25/5
Curl Circles - 1:44 | Interval: 25/5
Close Row - 2:14 | Interval: 35/5
Regular Curl w/ Reverse Down - 2:54 | Interval: 35/5
Alternating Straight-Arm Pullover - 3:34 | Interval: 35/5
Alternating Wide Curl - 4:14 | Interval: 35/5
Row Skaters - 4:54 | Interval: 45/5
Drag Curl Freezes - 5:44 | Interval: 45/5
Legs Elevated Peggers - 6:34 | Interval: 45/5
Straight Curls - 7:24 | Interval: 45/5
Y Back w/ Inward Curl - 8:14 | Interval: 1min
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My name is Mike Rosa and I want to do all I can to help, motivate, educate, entertain, and inspire. I promise to always keep it 100% honest and real. I appreciate everyone who supports me and will always give it my all in putting out the best possible content as well as doing my best to always answer everyone who reaches out to me. HAVE NO LIMITS AND NEVER SETTLE!!!
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Its awsome exercices waw 👊👊👊💪
Mike can we do this daily?
I don't recommend working any major muscle group daily Shivam. You need at least 24 hours of rest before repeating a muscle group to allow for muscle recovery!
@@AnabolicAliens thanks mike
SIR YOU ARE THE BEST IN THE WORLD
The variation of dumbbells is extremely useful for a small person like me czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
your workouts have changed my life. I used to be a very self conscious person and never wanted to go to the gym because I was honestly too embarrassed. I started with your home workouts (bodyweight only). Then bought a set of dumbbells for my house. Then resistance bands. Then a kettlebell. I only used your intense workouts and the programs for them on your website. About 2 months ago, I got a gym membership. I did your intense 15 minute workout series for about 3 weeks but then really took it to the next level with your gains invasion program while still doing the intense workouts but now more as 1 set finishers as you explained you do yourself. I am the most confident I have been in my entire life. I will rephrase my first statement. Your workouts didn't just change my life, you, mike rosa, did. Thank you for everything.
You really have no idea how much reading messages like this mean to me. Not only do they make me incredibly happy, but also beyond motivated to keep working hard and getting better. I'm so pumped about your progress and can't wait to hear about how it's continued months and years from now. No limits ever. Thank you for your support
same man i also followed his 5 min workouts they re amazing
me too
Mike Rosa is the Kevin Durant of fitness. Burner account much lol
Sooo ... either you stopped and got fat or 2 years of workout ... DAMN
Great workout. I'll try the actual workout in 2 days. Need to recover from just wastching you go!
Get that back and those biceps burning with this intense progressive interval workout only using dumbbells! Take a rest if you need it, get back at it, finish strong, do better the next time. No limits!!
Hey Mike. Do you think you can make a Iron bar workout? With that iron gym bar pro x And do chest or back. With it.
That's what I need wohoooo 🤙🤙🤙🤘🤘🤘🤘🤘
Anabolic Aliens - No pain!! No game!!
If I can get my hands on an iron bar, I can try to put something together Thomas!
Hey Kat, the dumbbells I used in this video were 10 lbs .. you want to focus on driving the elbows back for lat engagement!
Thanks Mike, always comfortable doing your workouts
bro... your energy is contagious. thank you!
Love the videos can't wait to try this tomorrow 💪💯
I'm 59 and starting to enjoy my weights again .Love it guys keep going !!!
bruhhh gimme some of your gains cmon man you got enough! lol great workout. I used to get angry when I saw any dislikes on your videos but now it makes me happy. Haters mean you're doing something right and damn well we all know you are. keep killing it homie
After more than a year of doing your videos over and over again, why aren't they getting any easier??! LOL. One of the best channels out there, Mike. Keep growing! Cheers from Australia
Love these kind of videos Mike! Keep em up!
Fantastic Robert
heck of a workout Mike! this new 8 minute series is killer
Brilliant dude! Thx
Thank you
Awesome!!!
Great job
mike
Great work as allways mike
Amazing
Thanks sir..good job!!!
Thanks , good job
Brother you're the king please don't stop your videos
Keep up the good work Mike!! You help more than you think you do!
Thank you for your exercise videos and app. I'm really enjoying it.
Good job , thanks
Now that's how you pump your arms...your workout techniques are amazing man...Exhausting but super effective🤘🤘👌👌
Great video. As always, thanks for posting.
this dude is the best! thanks bro💪
Man i really enjoy your workouts and your energy!! Thank you so much!❤
Thanks broo i follow ur series and get good results
Thanks
Ur forarms workouts r helping me alot.... My hands r firing on..... Thanks...
From India
Wow! Subscribed and will be trying this tomorrow
You a goat for this 8 minute workouts, love working out but for the days you aren’t feeling it, this is definitely the move. Thanks bro
This guys a legend ! Never enjoyed working out more than with his intense workouts.
Im gonna try these exercises this friday 💪
favourite youtube channel, keep it up ! love from Australia 💪
What a workout, amazing
Your workouts are effective bro!!
Amazing.........
I support you and thanks for the advice
Awesome Mike bro
You are doing great
Gonna download your app also
brutal! thanks!!
Crazy workout u Monster thnks a lot man 👍🏼
Thnx for this 1 bro
Very hard , thank you .
Mike you are best of best
These short but intense workouts go so well with my shedule man cant thank you enough for these 🔥👍
Good work 💪👍
Absolutely love the intense 5 minute and 8 minute workouts. My daughter and I do many of them together - we each have a few sets of dumbells, and it`s great that it`s all that is needed for many of them. I found this particular workout a little easy with 10lb weight, so just tried with 15s this morning and I am sweating! Great work Mike! I am 43 and have never felt in better shape. I don't seem to be able to lose weight however - metabolism? - but I do seem to be gaining muscle. I've been doing these workouts for over a year now - exclusively Anabolic Aliens and I recommend you guys to my friends as well. Keep up the great work, the 5 and 8 minute ones are just the right lengths so as not to be discouraging. You great work is very appreciated my friend! :)
Your video makes us to show respect
Very good
Excited to try this tomorrow 💪💪
Nice!!
Great video I follow these almost daily
Love u bro.
I feel the tense love it mike
The greatness of madness...👌
U r the best
Unbelievable workouts this guy comes up with !!mussels are on fire after completion. Brilliant stuff!BRAVO!!
Good job , I love workout with you .
Such an intense burn!! 🔥🔥🔥 I felt some crazy pump in my back and biceps! This was my first time trying this workout with 8lb weights. Another add on to my weekly workout.
Man dude never cease to amaze with amazing workouts that help change people’s lives 👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻
that was brutual and awesome at the same time. great job!!!!
on god i love this man's energy
Holy s***! Dam man this was killer!! Love all your videos man! Keep them coming!
the best thing is that by not dropping the dumbbells youll also work your grip alot. also i think the normal curl up reverse curl down curls are called zottman curls if i remember correctly
Yeah, your grip definitely can get burning too. Gotta keep fighting that fatigue! Yes you're right about the Zottman curl name. Not many people know what that is and I wanted to emphasize the point of coming straight up with palms forward the whole time because some people do the zottman curl twisting coming up. You are right though!
Thank you 🇪🇬💯💪
Swole ass biceps with this workout 👍🏼
Definitely a simple but very effective, easy to follow workout!!👍👌
You deserve 1 million subs at least mike! Best fitness channel by far 🤙
Very nice video i really like this
You are the best mike thank you so much for your hard work and inspiration I can never thank you enough
I'm so happy I'm able to help, thank you for your support!
Im back to your workouts man since my gym is closed during this pandemic. Crazy
I love them ❤️❤️❤️❤️❤️
Manda mais vídeos com novos exercícios pra nois fazer estou adorando.
You seem like such a nice guy! With that being said, I'm so glad I found your channel! Your workouts kick my ass!💪😊
This one is kick ass
wow, that's a great video!
Very good 👍
Thank you ⚘🇪🇬
Please make more of this type! 💪💪💪
more to come for sure!
automatic like when mike releases a new intense workout
Fantastic fantastic pump keep up great work Robert SNJ
This is an amazing workout!! Just had baby #2 so can’t get out to the gym - I need quick at home workouts I can do while the kiddos nap. This was so effective!! New subscriber and will tell my friends to look to you for workout vids!
Thank you ⚘👍🇪🇬
This was brutal bro. Thank you so much.. I started with 15 lbs but had to drop down to the 10 lbs.
Hey Mike..OSm workout man....😘
Very nice and very hard workout since it's my first time doing it. Very good at working back and biceps I'm dripping sweat and shaking. I like it nice work anabolic aliens.
Wowaweewah!
Great channel and app!
thank you for your support on CZcams and also with Exerprise!!
Bro love your vid man looks intense got really pumped up while watching this vid I subscribed already thanks man🤘💪💯!!
Bro you are best in the world 👌
I am motivated after watching your videos 🏋️
You are awesombro keep it up 🙏
Your app is amazing so worth it for anyone who wants to get in shape. But I still love your videos more. Something about seeing you put the work in makes me work harder. Keep it up.
Thank you for your support with my app and also on CZcams! So much more coming for both of them
@@AnabolicAliens mike I am a great fan of yours can do a youtube video for full-body dumbbells 30 day workout plan of everyone...plszz
for everyone plszz bro
Thanks 💯🇪🇬💪
Mikey Mike!!! Love this! I'm aging - it snuck up on me but with modified weight/s I'm killing it!
Thank you for all you do!
#Jehovah Jesus 🙌
there should be a love button in CZcams for Mike's videos ❤️❤️❤️
you the man Hunter!!
Nice, nice, nice, we need the same but chest & triceps routine dude.
Thanks!
Here is chest and triceps! - czcams.com/video/9CBAEFvFSU0/video.html
Good work men😎
Wow