ramiro 

- 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)

- 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

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

One arm DB rows

-Hold dumbbell sideways.
-Get into bent over position, row dumbbell to chest. Hold, extend your back to an upright position. Lower back down, release dumbbell.

Single Db bent over row to hyperextension

Week 4 (Day 4)
Back

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 4)
Legs

Week 3 (Day 5)
Chest/back/arms

Week 4 (Day 2)
Chest/Shoulders

Week 4 (Day 3)
Arms/core

Week 4 (Day 5)
Legs

Week 4 (Day 4) Back

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