FITEVO

F1 - Learning Yourself



SHOULDERS

Dumbbell Side Lateral Raise

10 lbs x 10 Reps x 2 Sets

Form is more important than reps!

Bent Over Lateral Raise

10 lbs x 10 Reps x 2 Sets

BACK

Dumbbell Isolation Row

20 lbs x 10 Reps x 2 Sets

Barbell Bent Over Rows

50 lbs x 10 Reps x 2 Sets

BETWEEN EXERCISES

Abdominal Wheel

10 Reps Between Each Set to 10 Completed Sets

Start on your knees, arms extended, firmly gripping the handles on the wheel axle. Roll forward until at least 50+% forward in weight distribution. Then push down with your knees and squeeze your abdominal muscles as you pull and roll backward.

Leg Extension : Quad Presses

50 lbs x 10 Reps x 10 Sets

Do a set along with your Ab Roller.