Week 4/Day 5

Equipment: Bench Resistance Band (Medium/Hard) 1 Set of Medium-Weight Dumbbells 1 Heavy Dumbbell 1 Extra Heavy Dumbbell Something to lift your heels (Book) Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB). Heavy DB’s: 8kg/17lb to 10kg/22lb Extra Heavy DB’s: 10kg/22lb to 15kg/33lb Routine: 6+6 Single Leg Deadlift to Shrimp Squat 12 Rack Squats (30X0) 15 Bridge Pulses 8+8 Bulgarian Split Squats 15+15 Single Leg Banded Elevated Bridge 12 Cyclist Squats 5-Min 10 Jumping Lunges 5+5 Kickstand RDL's