Workout Routine:
- Dumbbell Zottman Curl (At Home)
How to Do It: Start with a regular bicep curl, then at the top of the movement, rotate your wrists so your palms face downwards and lower the dumbbells in a reverse curl.
Reps/Sets: 10-12 reps, 3 sets
Frequency: 2 times per week
- Single-Leg Romanian Deadlift (Gym or Home)
How to Do It: Stand on one leg, holding a dumbbell in each hand. Lean forward, extending the free leg behind you for balance. Return to the upright position.
Reps/Sets: 8-10 reps per leg, 3 sets
Frequency: 2 times per week
- Arnold Press (Gym or Home)
How to Do It: Begin with dumbbells in front of your shoulders, palms facing you. As you press the dumbbells overhead, rotate your hands so that your palms face forward at the top.
Reps/Sets: 10-12 reps, 3 sets
Frequency: 2 times per week
- Cable Face Pull (Gym)
How to Do It: At the cable machine, set the pulley above head height. Pull the rope towards your forehead, elbows flaring out.
Reps/Sets: 12-15 reps, 3 sets
Frequency: 2 times per week
- Bulgarian Split Squat (Gym or Home)
How to Do It: Stand a couple of feet in front of a bench. Rest one foot on the bench behind you. Squat down by flexing your knee and hip of your front leg.
Reps/Sets: 8-10 reps per leg, 3 sets
Frequency: 2 times per week
- Landmine Press (Gym)
How to Do It: Stand holding the end of a barbell positioned in a landmine attachment or corner. Press the barbell upward, extending your arms
Reps/Sets: 10-12 reps, 3 sets
Frequency: 2 times per week
