Workout

Legs and shoulders

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Dumbbell lunge

   4 sets · 12 reps / per side

2. 2

   Dumbbell step-up

   3 sets · 12 reps / per side

3. 3

   Dumbbell squat

   4 sets · 12 reps

4. 4

   Dumbbell Romanian deadlift

   4 sets · 12 reps

5. 5

   Seated calf raise

   2 sets · 15 reps

6. 6

   Standing calf raise

   2 sets · 12 reps

7. 7

   Dumbbell overhead press

   4 sets · 12 reps

8. 8

   Lateral raise

   3 sets · 12 reps

9. 9

   Rear delt fly

   3 sets · 12 reps

10. 10

    Dumbbell shrug

    4 sets · 12 reps