R.C. Dumbbell Workout
A) 5 Triple Sets
1) Dumbbell Jump Squats x 10 reps
2) Dumbbell Alternating Bicep Curls x 10 ea. arm
3) Dumbbell Alternating Shoulder Presses x 10 ea. arm
4) Recovery x 60 sec's
B) 5 Triple Sets
1) Dumbbell Romanian DeadLifts x 10 reps
2) Dumbbell Alternating Hammer Curls x 10 ea. arm
3) Dumbbell Tricep Kickbacks (simultaneous) x 10 reps
4) Recovery x 60 sec's
C) 5 Super Sets
1) Bodyweight Toe Raises on Step with Super Slow Negative & Full Extension x 20 reps
2) Iron Cross (Light Weight) Shoulder Raises x 10 reps
* Forward Dumbbell raise to eye level, open arms, drop down laterally. Raise laterally, bring both arms forward, drop down (anterior negative). = 1 rep
3) Recovery x 30 sec's