In this work out you will do four rounds of three different exercises. When you have a round with three or more exercises it is called a giant set. You do each move before you rest there is no rest in each round until you complete all of the three movements. As I always say use a weight where you get to the seventh or eighth rep and you have to struggle to complete the rest of the reps that are listed.
Focus on your form and when you find yourself compensating or using other body parts to complete that rep then you know you are done. For further details how to do each movement you can just look at the videos and follow my form.

Round one: x3
DB bent over row
Db deadlift
Db push  up

Round two: x3
Stand band row 1 arm
Goblet squat
Side laterals

Round three: x3
Arnold press
Db reverse lunge
Bicep curls

Round four:
Band tricep
Db dead
Neutral grip shoulders press

Giant set: 3
Round one
1. DB bent over row
2. Db deadlift
3. Db push  up

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Begin with hands on dumbbells and feet on the floor, legs should be straight
- Lower body towards the ground and extend elbows to push back up

Dumbbell deficit push up variation

Round one: 3

Giant set: x3
Round two: 
*Stand band row 1 arm
*Goblet squat
*Side laterals

- With a band attached high on the rack
- Pull the band back engaging your rear delts and upper back using mini band or loop band using 1 arm only.
- Slowly reverse the movement, releasing tension from the band

Resistance band high row

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Round two

Giant set: x3
Arnold press
Db reverse lunge
Bicep curls

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Begin by standing both feet together. 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Round three

Giant set x3

Round four:
*Band tricep
*Db dead
*Neutral grip shoulders press

- Keep your core tight
- 1 hand holds the band behind you, while the other is extending the weight over your head
-extend the band straight up and flex the tricep. Do all 12 reps before you switch

Overhead mini band  tricep extensions

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Stand holding a dumbbell in each hand, elbows outside of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Sardinia workout Day 1

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