RDL
4 sets x 12 reps
Superset this movement with the next one. (Lateral Raise)
workout 1. week 1. The Basics.
Lateral Raise
4 sets x 12 reps
Rest at least 45 sec. Then restart set with RDL.
workout 1. week 1. The Basics.
Step Back Lunge W. One Arm Raised
3 sets x 6 reps each leg
Rest at least 45 sec between each set
workout 1. week 1. The Basics.
Tricep Extensions
3 sets x 12 reps
Rest at least 30 sec between each set
workout 1. week 1. The Basics.
Side Step & Squat
3 sets x 8-10 reps each leg
Rest at least 1min between each set
workout 1. week 1. The Basics.
Squat Crunches
Sitting in a squat position, place your hands behind your head. Bring one elbow to meet your knee. Return to the starting position and crunch to the other side.
3 sets x 5-10 reps each side
Rest at least 1min between each set
workout 1. week 1. The Basics.
Jump Squat W. Floor Tap
3 sets x 10-12 reps
Rest at least 45sec-1min between each set
workout 1. week 1. The Basics.
Push Ups
3 sets x 10 reps
Rest at least 1-2min between each set
workout 1. week 1. The Basics. END.
Bicep Curls
3 sets x 10 reps
Superset this movement with the next one. (Shoulder Press)
workout 2. week 1. Howl.
Shoulder Press
3 sets x 10 reps
Rest at least 45 sec. Then restart set with Bicep Curls.
workout 2. week 1. Howl.
RDL + Push Press
Perform a RDL and then bring the dumbbell to your chest, set your stance, and push the dumbbell away from your body. Go at your own pace.
3 sets x 8-10 reps each leg
Rest at least 1min between each set
workout 2. week 1. Howl.
Side Lateral Raise
3 sets x 8-10 reps each side
Rest at least 45 sec between each set
workout 2. week 1. Howl.