ramiro 

Oh my god … I can’t move ! My legs have never been worked out this well or so throughly !

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
-Then preform the RDL 
-Slight bend in knees, pushing your hips backwards 
-1 squat and 1 RDL = 1 rep

DB sumo squat to RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel, preform one half rep, and push through your heels to come fully up. 1 rep is done.

DB goblet squat (pulse rep)

-Start by taking one leg backwards and dropping into a lunge.
-Bring the leg back to the center. Repeat with next leg. 
-Then preform squat. That’s one rep! 
-Brace your core throughout the whole movement.

Reverse lunge to squat

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

Week 3 (Day 4)
Legs

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 2)
Arms/core

Week 3 (Day 3)
Shoulders

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 4) Legs

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