# KISS

Keep it stupid simple 

## Lower body

Squat · Deadlift · Reverse Lunge · Calf Raise · Russian Twist (Weighted) · Ab Wheel Rollout

### Workout

- 4 × 8-10 Squat - Dumbbell
- 3 × 8-10 Deadlift - Dumbbell
- 3 × 8-10 Reverse Lunge - Dumbbell
- 3 × 8-10 Calf Raise - Dumbbell
- 1 × 0-12 Russian Twist (Weighted)
- 1 × 0-12 Ab Wheel Rollout - Ab Wheel


## Upper body

Bench Press · Row (Bent-Over) · Shoulder Press · Bicep Curl · Triceps Kickback · Dead Bug · Plank

### Workout

- 4 × 8-10 Bench Press - Dumbbell
- 3 × 8-10 Row (Bent-Over) - Dumbbell
- 3 × 8-10 Shoulder Press - Dumbbell
- 3 × 10-12 Bicep Curl - Dumbbell
- **Core · 3 rounds**
  - 10-12 V-Up
  - 0-60s Plank