ramiro 

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders and hold one while the other stretches back to the bottom. Alternating arms

Alternating iso hold hammer curls

- Curl dumbbell up towards your shoulders 
- Keep elbows pointed to the floor and palms underneath the dumbbell at all times 
- Lower slowly back to starting position

Sideways Db curl

- Begin in a V position with core engaged
- Bend one knee and touch the opposite arm to the heel 
Bring knee back to straight and repeat with the next

V crunch heel taps

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the knee on the opposite foot

Plank knee touches

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up (think about extending out and away)

Dumbbell overhead tricep extension

- Place your hands on a pair of dumbbells 
- Bend at the elbows to lower your body
- Extend your arms engaging your triceps back to starting position

Dumbbell dips

Week 3 (Day 2)
Arms/core

Week 1 (Day 2)
Chest/Triceps

Week 1 (Day 3)
Shoulders/core

Week 1 (Day 4)
Legs

Week 1 (Day 5)
Upper body

Week 2 (Day 1)
Legs

Week 2 (Day 2)
Chest/Triceps

Week 2 (Day 3)
Back/Biceps

Week 2 (Day 4)
Shoulders/core

Week 2 (Day 5)
Legs

Week 3 (Day 1)
Chest/back

Week 3 (Day 3)
Shoulders

Week 3 (Day 4)
Legs

Week 3 (Day 5)
Chest/back/arms

Week 4 (Day 2)
Chest/Shoulders

Week 4 (Day 3)
Arms/core

Week 4 (Day 4)
Back

Week 4 (Day 5)
Legs

Week 3 (Day 2) Arms/core

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