ramiro 

- 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

- From elbow plank position 
- Walk your hands up to high plank 
-Preform push up
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank to push up

- Lay back with your knees bent and feet on the floor
- Hold the dumbbell sideways with arms at full extension
- Slowly lower the dumbbell until both elbows touch the floor
- Press the dumbbell up to starting position

Dumbbell Floor Press (sideways hold)

- 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 bent over rows

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body (notice the underhand grip)
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

Week 3 (Day 1) Chest/back

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