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Are you bringing the intensity? Make today’s workout stand out. Go that extra rep, push past those mental barriers. You’ve got this!

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating/iso hold bent over rows

- Begin with dumbbells pressed together at the bottom 
- Curl dumbbells towards your shoulders while continuing to keep dumbbells together
-Separate dumbbells at 90° and bring back together
- Slowly lower down until arms are extended

DB bicep hammer curl variation

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

-Overload the eccentric with a heavy dumbbell
-Preform curl with both arms assisting. Once you get to the top. Release the other hand and control the negative portion for 3-5 seconds.

Single arm Db eccentric curls

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Rotate grip each time you bring the dumbbells to 90°

Week 2 (Day 3) Back/Biceps

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