Stand with your feet shoulder-width apart and hold a dumbbell on each side in front of you. Arguably the king of all exercises, the deadlift hits every major muscle group hard, and is perhaps the greatest test of strength there is. Just like the deadlift, the barbell back squat hits just about every major muscle group there is in the body and is the king of leg-developing movements.
Lie down on the floor on your stomach with your legs straight and feet close to the dumbbell.
It’s a great finishing move for hamstrings and the Swiss ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift. Dumbbell Romanian deadlift: This from of deadlifting creates a love hate relationship for the hamstrings!
Dumbbell pistol squat: This is much trickier than it looks, if you’re new to this move, start without the dumbbells!
Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out.
Dumbbell Bulgarian split squat: This may make you squat so much you nearly split your pants!
As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. After your workout, try carrying a pair of 70-pound dumbbells around for more than 30 seconds; your forearms will be on fire and after a few weeks of this, you can expect your weights to start increasing faster than ever before.
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