Dumbbell 10-8 routine

  1. Dumbbell bench press – 10 reps         Rest 90 seconds

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  1. Dumbbell bench press – 8 reps

Rest 90 seconds

  1. Avenger Pullover – 10 – 12 reps (pre-exhaust lats)

  1. Underhand lat pull-down 10 – 12 reps - perform immediately after Pullover

        Rest 90 seconds

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  1. Dumbbell incline press – 10 reps         Rest 90 seconds

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  1. Dumbbell incline press – 8 reps

Rest 90 seconds

  1. Hammer Rear Delt – 12 reps (pre-exhaust rear delt & upper back)

  1. Hammer seated row/one arm 10 – 12 reps - perform immediately after Rear Delt

        Rest 90 seconds

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  1. Hammer rotator cuff external rotation

        Rest 90 seconds

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  1. Hammer lateral raise – 12 reps         Rest 90 seconds

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  1. Dumbbell seated press – 10 reps         Rest 90 seconds

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  1. Dumbbell seated press – 8 reps
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