Day 1: Seated Upright, Around the WorldSeated upright, around the world. Start with dumbbells at your side with the palms facing out. Raise directly overhead keeping the elbows slightly bent through lift. Begin with 10 lb dumbbells.
Day 1: Single Arm, Dumbbell, Forward Forearm Flip BacksSingle arm, dumbbell, forward forearm flip backs. Keep your elbow down on top pad of flat bench. Opposite hand on your hip for stable balance. Lower dumbbell 80% to touching the bench before retracting to original position. Adjust the incline of the bench based on your height. Begin with 15 lb dumbbell.
Day 1: Incline Bench, Frontal RaiseIncline bench 45 degrees, frontal raise. Bring feet together to prevent swiping leg with weights. Keep elbows slightly bent. Raise to chest level bringing dumbbells together. Begin with 15 lb dumbbells.
Day 2: Dumbbell Reverse Grip Chest PressDumbbell reverse grip chest press. Standing with your feet slightly wider that shoulder width, bring two dumbbells together keeping your elbows raised parallel to the floor. Begin with 20 lb dumbbells.
Day 2: Flat Bench Bridge, Dumbbell Pull OverFlat bench bridge, dumbbell pull over. Bridge across the flat bench keeping your shoulders supported. Keep your elbows from flaring while pulling dumbbell from over your head down to your belt.
Day 2: Chest DipsChest Dips. Set the handles to the widest option. Slightly lean forward and tuck your chin looking at the bottom of the wall. Your grip should be at the backend of the handles. Allow your chest to travel and keep your elbows from flaring.
Day 3: Cable Pulley Station, Low RowSeated, cable pulley station, low row. Feet together fully extended sitting upright. Grab hold of both handles and row through keeping your elbows as close to your sides as possible. Begin setting the cable to 60 lbs.
Day 3: Leg Elevated, Cross Body Deadlift to Lawnmower RowSingle leg elevated, cross body deadlift to lawnmower row. Line dumbbell up over planted foot. Keep one arm behind your back to engage core. Lower your hamstring down 80% to parallel reaching for the dumbbell across your body. Turn dumbbell 90 degrees keeping your elbow as close to your side as possible through row. Begin with a 20 lb dumbbell.
Day 3: Single Knee, Single Arm Dumbbell RowSingle knee, single arm dumbbell row. Place non-lifting hand at the end of the bench and the same side knee at the opposite end. Bring planted heel the the back of the bench extending your back across. Tuck your chin looking at the bottom of the wall. Keep elbow as close to your side as possible through row. Begin with 35 lb dumbbells.
Day 3: Dumbbell DeadliftDead Lift. Line dumbbells up together with your feet centered with the handles. Leaning forward, lower your hamstrings down 80%. Tuck your chin looking at the bottom of the wall. Make sure your knees are tracking over your ankles. Finish the lift without thrusting your hips forward. Begin with 50 lb dumbbells.
Day 3: Chair Sit Position Dumbbell Mid RowChair sit position, dumbbell mid row. Keep your knees tracking over your ankles and hamstrings 80% parallel to the floor. Lean chest slightly forward. Turn dumbbells 90 degrees driving your elbows through as close to your sides as possible. Begin with 15 lb dumbbells.
Day 4: V Sit Extensions Knees in and outV Sit Extensions Knees in and out. Slightly lean back and elevate your knees to a v position. Extend legs fully keeping your feet slightly off the ground. Drive your knees back into your chest. Keep your palms down facing forward. Keep your elbows from flaring.
Day 4: Alternating Straight Leg RaisesAlternating straight leg raises. Keep lowered leg six inches off the floor. Pause for two seconds between each repetition. Flex foot of raised leg towards face to improve flexibility.
Day 4: Swiss Ball Bridge to Leg CurlSwiss ball bridge to leg curl. Lay flat on back with your forearms down on the floor. Bridge your back up off the ground keeping your shoulders down. Roll the Swiss ball driving your knees to your stomach before returning to extension.
Day 5: Single Knee, Single Arm Flex To Reverse HammerSingle knee down on flat bench, single arm dumbbell flex to reverse hammer. Start in flex and shorten up the tricep kickback. Bring your heel to the back leg of the bench allowing your body to extend keeping your back flat across. Begin with a 25 lb dumbbell.
Day 5: Catchers CurlsCatchers position dumbbell bicep curls. Keep weights together throughout lift. Keep knees tracking over ankles and back upright to engage core. Keep hamstrings parallel to floor. Begin with 15 lb dumbbells.
Day 6: Dumbbell Front SquatDumbbell front squat. Feet shoulder width with the dumbbells resting on your shoulders. Toes pointed out slightly. Keep elbows tight and parallel to the floor. This will put emphasis on your core. Begin with 35 lb dumbbells.