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Full Body with a Back & Biceps Focus

20 min · Tabata · Dumbbell

Back and biceps hypertrophy with full-body conditioning

How it runs20 sec work / 10 sec rest; 4 minutes per movement

Each movement

  1. 20s
    Rows

    Bent-over dumbbell rows or banded standing rows

  2. 20s
    Russian twists
  3. 20s
    Biceps curls
  4. 20s
    Crossover lateral lunges

    Opposite hand to opposite foot

  5. 20s
    Barbarian squat to curl

    Overhead arc and triceps extension

What Tabata means

Tabata is 20 seconds of hard work and 10 seconds of rest, eight times through (four minutes) per movement. Short and brutal, so push hard in every 20-second window.

Scaling options

Use supported one-arm rows, lighter bands, bodyweight lateral lunges, or split the barbarian complex into separate pieces as needed.

Back-friendly · McGill method

Brace your abs hard on the rows so your back holds still instead of bending. Hinge from your hips to row, don't round your low back to reach. On the Russian twists, stay tall and turn through your ribs, not by cranking your low back. Keep the barbarian complex light and controlled overhead so you're not arching to finish it.

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