DB Romanian Deadlift (or Barbell Deadlift)
Goblet Pause Squats
Single Leg Deadlift. SUBSTITUTE: Staggered Stance DB Romanian Deadlift 8, 6, 4
Bulgarian Split Squat SUBSTITUTE: DB Sumo Squat 8, 6, 4
SL DB Calf Raise
Up Next in Month 6
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M6 At Home Day 2 - Back & Biceps
Bent Over Bilateral DB Row
Band Lat Pulldowns
Band Seated Rows
Supinating DB Curls
DB Curls
Hammer Curls -
M6 At Home Day 3 - Glutes, Chest & Abs
Explosive DB Hip Thrusts
DB Lunge. SUBSTITUTE: Deep 1 1/4 Banded Goblet Squats 8, 6, 4
DB Bench Press
Incline DB Bench Press
Quick Reach Crunches
Toe Touch Sit Ups -
M6 At Home Day 4 - Shoulders & Triceps
Barbell or DB Push Press 8, 6, 4- heavier each set
Seated KB Arnold Press 8, 6, 4- arm/heavier each set
DB Shrug 8,6,4- heavier each set
Triceps Rolling Floor Extensions 8, 6, 4- heavier each set
Weighted Bench Dips- 8, 6, 4- heavier each set
Triangle Push Ups to Failure- 1 set
