Seated Biceps Curl 3x10
Seated Hammer Curl 3x10
Biceps 21’s 3x10
Exercise 1: Seated Calf Raise with DBs on knees and a plate or step under balls of feet
3 sets of:
10 with pause at bottom, explode to top
10 pulses at the top
10 regular with no pause at top or bottom
Exercise 2: Seated Calf Raise with Dumbbell on Knees and a plate or step under balls of feet
3...
DB Chest Press 3x10
DB Flies 3x10
Push Ups 3x10
Exercise 1: Banded Glute Bridge & Dumbbell RDL Superset
-Banded Glute Bridge with 3-second squeeze at top x10
-Dumbbell Romanian Deadlift (RDL) x10
3 sets
Exercise 2: Cook Hip Lift & Single Leg RDL Superset
-Cook Hip Lift with 3-second squeeze at top x10/leg
-Single Leg RDL x10/leg
3 set...