WORKOUT I - Dumbbell Stiff-Legged Deadlift with Row
Sets: 5 Reps: 15, 12, 9, 6, 15 Rest: 60 sec. Hold a dumbbell in each hand, palms facing your sides, and stand with feet between hip- and shoulder-width apart . Bend your knees slightly and, keeping your lower back in its natural arch, bend at the hips and lower the weight until it reaches near the midpoint of your shins. . Hold the position and perform a row, pulling your elbows back and lifting the dumbbells to the sides of your chest . Lower them back down, and extend your hips to return to the starting position. That’s one rep. Perform the lowering phases of this exercise slowly. Complete 15 reps in your first set, then 12 reps in your second, and so on as indicated above.