ramiro 

Today is my second day doing the dumb bells work out and I sweated as much as I would at the gym! The exercises are well thought out and they bear results ! All my colleagues at work are impressed at how much my physique has improved ! Thanks Cole ! I think you might have new clients from my company soon !!

Full upper body! Targeting every muscle group.

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side
-2 rows and 1 push up = 1 rep

DB push up + renegade row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down (5 seconds) until arms are extended

DB bicep curls (5 sec negative)

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction 
- Lower one arm while the other stays contracted at the top

Db shoulder shrugs alternating holds

- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand after all reps are done on one side

DB single arm clean and press

- On the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest 
-As you open back up preform a partial rep and come back to the top. 1 rep is done

Dumbbell chest fly (flat & partial reps)

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

Week 1 (Day 5)
Upper body

Week 1 (Day 5) Upper body

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