Day 16: Back & Biceps // Dumbbells Strength Workout / HR12WEEK 4.0

Today's dumbbell STRENGTH workout includes two circuits; one for the BACK and one for those BICEPS 💪🏻 We are completing three sets of each upper body circuit, which is a great training method for developing lean muscle. Grab those weights and follow along! #HR12WEEK #homeworkout
🗓 Free Ultimate Training Guide: heatherrobertson.com/my-account/
🍎 Get The Nutrition Guide: heatherrobertson.com/shop/nut...
🛒 Shop Exclusive HR Merch: heatherrobertson.com/merch
🌎 Join the Community Forum: / heatherrobertsonforum
🙋🏼Follow on Instagram & TikTok for recipes, tips & more: / heatherrobertsoncom
/ heatherrobertsoncom
👟 My outfits: heatherrobertson.com/heathers...
Equipment Needed //
Dumbbells: Light (5-10lbs) Med (10-15lbs) Heavy (15-25lbs+)
Exercise Mat
Shop Equipment on My Amazon Storefronts:
(US) www.amazon.com/shop/heatherro...
(CA) www.amazon.ca/shop/heatherrob...
(UK) www.amazon.co.uk/shop/heather...
Workout Breakdown:
0:00 Intro
0:40 Warm Up
3:45 Circuit One (40s work + 20s x3 rounds)
Bent Over Row
Underhand Row (R)
Underhand Row (L)
Pull Over
Super T,Y,I
19:00 Circuit Two (40s work + 20s x3 rounds)
Hammer Curls
Hold + Curl
Concentration Curl (R)
Concentration Curl (L)
Outer Curls
34:00 Cool Down & Stretch
Where I download my Music Try it FREE for 30 days
share.epidemicsound.com/zj9WV
L I N K S
Website: www.heatherrobertson.com
Instagram: / heatherrobertsoncom
Facebook: / heatherrobertsoncom
TikTok: / heatherrobertsoncom
Pinterest: / heatherrobertsoncom
______________________________
D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
______________________________
Thanks for watching!
❤ Heather

[@Heatherrobertsoncom]

Hello week four!!! How are we feeling team!!??

[@pizza-mia5208]

Thank you once again Ms HR🎉❤🎉❤🎉❤

[@pizza-mia5208]

Excited 🥰🥰

[@conan0801]

이번주도 기대됩니다 멀리 한국에서 감사드립니다

[@Isilyal]

🙇🏻‍♀️💜

[@amyfritz2913]

Another awesome week ahead this is a awesome program 🤩🤩

[@triciawainwright7054]

This was AWESOME!!!❤ what used to be my medium weight is now my lighter because you have made me stronger Heather!!!!🔥 Thank you millions and beyond Heather!!!!❤❤❤❤❤

[@cherylwalker3003]

I am the same this week moving up in weights

[@ThisisEllyB]

I totally agree❤

[@rinugeorge1246]

Same here❤

[@michaelsalmon7257]

Thank you ❤- anybody else starting to see the positive difference this is making.

[@monpederson]

I've only done 4 workouts in this series and feel a difference already LOL

[@rinugeorge1246]

Week 4 and this is day I have realized I am stronger. Did the first round with my usual weights, felt it was light, switched to my heavy weights and almost managed a round with them before switching back! Something I couldn't imagine doing three weeks ago! 🎉🎉❤

[@michelebrown4905]

Feeling great! I love all your programs but this is definitely my favourite. Thank you Heather❤️

[@carolel1706]

You truly are make a difference in all of our lives. Thank you!🙏🏿

[@alijohnston2383]

I just started 3 weeks ago and I'm LOVING this program :) SO good. Thank you!

[@Audrey34823]

same here !!

[@OanhKNguyen]

It’s been wonderful, always nervous but excited looking forward for the new day! Thank you! Can we have more tricep work out please 😊

[@bonniebrown9969]

Feeling great! I can't wait to tackle week 4 with everyone ❤🔥🔥 let's goooo

[@connie6410]

Have a great, strong week 4! 💪

[@daniellegeorge8969]

Love this! Thanks Heather!

[@triciawainwright7054]

Hi week 4! I’m so ready for today it was my daughter’s birthday on Friday so my 2 days off I indulged quite a bit! Lol!! Thank you for picking me back up today Heather I can’t wait!!🔥

[@itsjanetruth]

Thank-you for including 3-peats! The third round is definitely where the endurance test comes in 😭 and we love it!

[@kaitlinlyons1006]

Feeling great Heather, bring on week 4! Thanks muchly for all this work, I feel stronger, fitter and I have gained an hour glass figure and it’s all thanks to you ❤❤❤

[@Vivie1121]

Feeling stronger than ever… thank you Heather for this amazing 12 week program!

[@heikeweidert6721]

Hello Heather, I feel good and am looking forward to starting week 4 with you and the team tomorrow. Thank you very much💪🫶

[@bryonyvince-benner7187]

Feeling great!! Glad to see I wasn’t the only going down on the weight on the second round ….🔥. Thank you Heather!!

[@KatsSpot]

Thank you for incorporating and landmine-esque move today, Heather. I really enjoy the way you put things together. It's maximum results in minimum time. Thank you for all you do. 😻

[@KOVITCHI]

Feeling GREAT. I'm ready for week 4. I really love this HR12week. Thank you Heather

[@marcuscheng2507]

You are doing so great Heather!! So amazing you are on Day 16!!

[@nanengaputa3407]

Fantastic Heather, great way to start week 4. I love these strength 4.0 workouts. Looking forward to the rest of the week. Ty. ❤❤

[@lenaly9156]

Done! I’m feeling stronger than ever since starting the program. Can’t wait for the next workout!

[@CharoOficial]

Excellent class ! Thank you so much!

[@boudenas]

Everything is possible with Heather. Getting stronger. Being surprised everyday with a new workout. Feeling better day after day. I'll be back tomorrow!

[@kellyvaltristaoferreira1061]

Olá Heather, amo seus treinos, tenho participado de todos os desafios propostos aqui no canal desde que te conheci, muito obrigada por ser minha companheira de treino há 2 anos.

[@denicedancasey]

Another super great focused workout on arm muscles and back muscles! I loved it Heather ❤❤❤ Thank you!

[@tharris504]

Great back and biceps workout. Loving this series, thanks Heather!🔥🔥🔥

[@jenscloset]

Perfect start to a wonderful week! Thanks Heather!

[@argysif7863]

Week 4 day 1 done! Happy and creative week everybody!

[@pollybish2988]

I am so ready to go and this workout will be a great way to start the week! Thanks once again Heather!!! ❤🎉❤🎉❤🎉

[@Christian-hy4yd]

A back circuit without renegade rows??? You spoil me, Heather! See you tomorrow :)

[@viviendancs2407]

Burning biceps and feeling strong back muscles 💪👌 Thank you so much Heather ❤ I can't wait this week to start 😁

[@sharonzeller2270]

What a great start to week 4! Loving this program!

[@ashleywilson0917]

I have officially moved up my weights! This series is by far my favorite. I can feel how much stronger I am. My mediums are now my lights my heavy is now my medium and it feels so so so good. Thank you Heather!!!

[@MTfigueiredo]

Week 4! Been loving all the back workouts of this program, feeling stronger, overall, as we move through the program!💪🏻💪🏻 Thanks Heather! (burned 186 cals on my fitbit)

[@anissafraine3364]

Bonjour Heather, depuis 4 ans que je regarde vos séances, vous avez pris en masse musculaire, bravo 🤩👟, ça donne envie de continuer pour progresser 🤗. MERCI

[@elizabethcastillo6195]

Great workout Miss Heather. Always lovely to start monday with a great exercise. Showing up to week four and can't wait to complete. Thank you :)

[@dominique269]

Amazing!!! Thank you Heather. Let's go team!! Week 4 feeling good!! 🔥🔥🔥

[@michellevito1405]

Week 4 here we go! Awesome start for this week! Thank you, Heather! :)

[@onelovelivity]

Arms fully pumped! Great start to the week. Thanks Heather!

[@feliciahays2372]

Feeling Amazing! Thank you Heather!

[@carolinabaskakow7204]

Amo todas tus rutinas eres la mejor 👏🏻👏🏻👏🏻😘🫤 gracias!

[@kgoanamotsesimonia8217]

Feeling ready to start week 4😁thank you for your dedication 🎉🎉

[@blancaesquivel8807]

Week 4 day 1 completed! 💪🏽 let’s go!!❤❤

[@user-ht1jf8pv6m]

Amazing pump. I needed to lower my weights at some point. Thank you Heather!

[@moniquegonzalez4775]

I was ready for this one this morning ❤ can't wait for tomorrow

[@katerinapetrakopoulou9620]

Thanks again for this amazing programme! you are the best!

[@lethabovacu4093]

Week 4!! Love that I’m keeping the promises I’m making to myself. Thanks Heather for the program. It’s pure gold ❤

[@jennkeir7143]

Feeling the same way. Been a long time since I've kept up w a program this consistently! Feels good.

[@vishakhamehandru8304]

Awesome start to the week!!!!

[@dagmarupton2421]

Excellent workout, thank you Heather 🥰 Completed Day 16 👏

[@jcammish6689]

A day late (for me) starting Week 4 and so pleased that I've got it done 💪😊

[@MaryHernandez-rp9nx]

Great way to start my day thank you ❤

[@ntebalengtwala875]

This lifted up not only my arms but my mood too after a long week of my dad's passing. Thanks Heather, truly appreciate it. Day sixteen done

[@WafaaGorGees-tz9qf]

Thank you so much for this amazing workout 🙏❤

[@juelclyne7392]

Thank you Heather, that was awesome 👏🏿 ❤

[@deborahtsagaropoulou1501]

Great start to week 4🎉 feel fab 🙌 x

[@user-tm2dc7vc9p]

Amazing feeling!! Thank you pretty Heather! 🙏

[@sharonjose644]

Love it. Thank you so much. My arms are pumped. Aded 10 min HR hiit cardio. woo hoo.

[@Gymrat-ul8xs]

My 2 favorite body parts to workout in combination. Loved this...I feel the burn especially in my biceps 💪 💪 💪 ❤

[@user-ow9jy8ss8u]

BRILIAND WORKOYT!THANK YOU VERY MUCH!

[@marlenemedinagonzalez6453]

Excellent workout!!

[@myriamguzmanpuga5125]

Thank you so much Heather !

[@nurshaw6352]

Loving the burn in the biceps! Whoohoohoo..!Thank you Heather .

[@user-gz7vq6lh3d]

Thank you so much Heather❤

[@jeanavery4451]

Loved this start to week 4!!! I’m a day behind due to the NFL, lol, but I’ll catch up and do the last workout of week 4 on Saturday! Loved this!!!! ❤❤❤❤

[@beacode]

Thank you again! xx

[@user-sk4or6mu6r]

Loved it !

[@patrickacolifloresvillasen1731]

Thank you, Heather!❤

[@miriamrosaliaparicio4342]

I loved this biceps workout Thanks Heather ❤

[@sarahclizzy]

Music was FIRE!!!! Amazing work out. Thank you Heather.

[@MsAwelsh]

My lights weights have moved to 8lbs and my medium to 15lbs but I did drop back to 10lbs on the alternating bicep curls once the reps increased. Love seeing my strength improve. Thank you HR great start to week 4

[@annapolovneva6091]

Heather, you are simply the best! Love, Anna

[@michaelchristian174]

Good one! Thank You!

[@Bev907]

Thank You!

[@Bladygirl87]

Week 4 already!! Let's have a fit, active and healthy week and year. 🥰🥰

[@graceherman1616]

Thank you Heather, I feel amazing. Day 16 Complete ✅

[@krisztinanagy1626]

Thank you Heather,loved it,definitely feeling it tomorrow 💪🤩😅😅😅🙏🌻

[@leahwolke1728]

Never miss a Monday with you and with back and bicep💪🩵

[@user-li3ys5nh1v]

Fire ♥️thank you so much

[@hannaclayton241]

Another great one - even managed to my up my weight!!!! Thank you Heather

[@sabahaman]

Awesome workout❤

[@pihumahajan5343]

Superb workout

[@sumavinjeta]

Wow, amazing! Need to get new weights though 😁 Thank you! ❤

[@carmenzaragozaalaniz6726]

Good!!! Go go go!!!!

[@MrsRivera777]

Done!!! Whew! My biceps were giving out on that last round def had to lower weights! Loved this!! 🎉

[@cheriseworkman7016]

Great workout! I've noticed my weights increasing this week. 😊

[@jessicarogers3362]

❤, you’re the best in it. Thank you!!!!

[@lrivera6364]

WOW that was awesome pump.. Thank you

[@lilianaguzman9163]

I love it, I want more workouts like that only working 2 groups muscles..

[@angelicaespinosa306]

Feel stronger and better ❤ thank you

[@lavendel75]

My biceps are burning, thank you Heather! 🥵🦾🦾🦾

[@MrsRivera777]

Ohhhhh love this one no push ups!! Doing it today bc I’m so pumped LOL 🎉

[@user-se8cw1ss1u]

Amazing session! Could feel those arms burning :D

[@patwalpriya]

Thank you Heather ❤

[@jackieferreira755]

Using the “start heavy” tip made a difference!! Thanks ❤

[@anamariarosero6082]

The best !!!!!

[@phillipamills2552]

Great start to the week, also noticing the heavier weights starting to feel lighter 💪🏻💪🏻

[@user-hb5ci6yq7m]

2-8 complete Thank you ❤

[@melaniephipps3716]

Awesome. So much progress already. Had to buy heavier weights 💪 Love seeing all the other commenters also making this progress!

[@roxanacastillomadrigal6440]

Gracias heather desde Costa Rica!❤

[@llenori6]

Back & Biceps on 🔥🔥 Thanks Heather I love it!💪🏼😅❤️‍🔥

[@mariamabdalla9528]

Thank you