- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position
- Increase the weight for each set

Leg press - mid stance

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Keeping your chin tucked 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W2 / D1
FULL BODY 1

Marcus

This is a well put together training day for full body. For only one movement per body part, this is structured to work a lot more than you think. Give it a shot.

W2 / D1 FULL BODY 1

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