hey Fridea

8min / Mobility

6min / lower pain back

 
 
 
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All standing workout

  1. hammer curls

  2. bicep curls

  3. alternating shoulder press

  4. front raises

  5. deadlifts

  6. bent over row

  7. reverse chest flies

  8. B stance deadlift

  9. stiff leg deadlift

  10. Front squats

Workout 1

options 1/3/5/7/9

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Workout 2

options 2/4/6/8/10

1

6

2

7

3

8

4

9

5

10

 

Dumbbell upper body

  • bent over row

  • floor press

  • lateral rasies

  • bicep curls

  • skull crushers

  • alternating Arnold press

3sets of 10-12 reps

Dumbbell upper body

  • y-press

  • arnold press

  • palm facing lateral rasies

  • roatational bicep curls

  • rotating skull crushers

  • around the worlds

3sets of 10-12 reps

Dumbbell lower body workout

  • good mornings

  • deadlift to squat

  • glute bridge

  • single bridge

  • lying hamstring curls

3sets of 10-12 reps

Dumbbell lower body workout

  • split stance stiff leg deadlift

  • stiff leg deadlift

  • lunge with step up

  • goblet squats

  • sumo squats

3sets of 10-12 reps