- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body
- Extend your arms engaging your triceps to push

Bodyweight dips

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W3 / D2
FULL BODY 2

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.

W3 / D2 FULL BODY 2

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