ramiro 

Hitting all 3 sides of the delts and firing up the core!

- Stand holding a dumbbell in each hand. Elbows in line with ear. 
- Press one dumbbell overhead while the other holds at the bottom. 
- Lower the dumbbell and repeat with the next arm. Keep core and glutes tight.

DB standing shoulder press (alternating arms)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height
-Hold for required time  
- Lower with a slow and controlled movement to end the set

Db Lateral raise iso holds

- In a bent over potion holding two dumbbells 
- Extend your elbows out to your sides for one rep
- Extend your elbows back behind you for the next rep 
- Try to keep the elbows as locked as possible when flying out. Should feel it in the back of your shoulder

Rear delt fly variations

- Place your arms extended by your sides or as shown, using a dumbbell behind your head
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground 
-Slowly control back down

Reverse crunches

- Engage core in V sit 
-Place db on floor and tuck your knees in side to side.

Side to side crunch

- Begin supine with knees bent 90 degrees and arms overhead
- Straighten one leg and opposite arm at a time and bring back to center.  Engage core at all times.

Deadbug

Week 2 (Day 4)
Shoulders/core

Week 1 (Day 2)
Chest/Triceps

Week 2 (Day 4) Shoulders/core

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