Routine B
CIRCUIT 6: GOBLET SQUAT
Stand with your feet hip-width apart, and hold a dumbbell
vertically in front of your chest, elbows pointing toward
the floor. A. Push your hips back, and bend your knees
to lower into a squat, reaching your elbows toward your
knees. B. Push yourself back to start. That’s one rep.
MUSCLE GROUP WORKED
GLuteus & Hamstrings
CIRCUIT 7: KNEELING DUMBBELL SINGLE-ARM
SUPPORT ROW
Latissimus Dorsi,
Trapezius & Biceps
Circuit 8: ARNOLD PRESS
Grab a dumbbell in each hand and hold them with your palms facing inward just below eye level. Your elbows should be
flexed.
Lift the dumbbells and push upward while you slowly rotate
your hands forward. Note: at the top of the press, your palms
should be facing outward. You should lift until your arms are
ALMOST completely straight. There is no need to lock out, but
you should try to force you delts towards the ceiling.
Slower lower the dumbbells while you rotate your hands back
to the starting position so that your palms are facing inward
Deltois, Triceps &
Trapezius
again.
Circuit 9: LATERAL SQUAT
Basically side lunges
Adductors (inner thigh)
Circuit 10: SINGLE-LEG STRAIGHT LEG DEADLIFT
XVIII
SIMPLICITY
Hamstring