| muscle: | Deltoids, Quadriceps, Hamstrings, Glutes, Trapezius |
|---|---|
| auxiliary muscles: | Lower Back, Triceps, Hand Flexors, Adductors, Hand Extensors, Pectoralis Major, Serratus Anterior |
| required: | Kettlebells (2) / Dumbbells (2) |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Biceps |
|---|---|
| auxiliary muscles: | Hand Flexors, Deltoids |
| required: | Bench, Dumbbells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Trapezius, Teres Muscles, Deltoids |
|---|---|
| required: | Bench, Dumbbells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Biceps |
|---|---|
| auxiliary muscles: | Hand Flexors |
| required: | Dumbbell, Bench / Seat |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Teres Muscles, Hamstrings, Trapezius |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Hard |
| type: | Strength |
| muscle: | Triceps, Pectoralis Major |
|---|---|
| auxiliary muscles: | Lower Back, Deltoids, Rectus Abdominis, Trapezius |
| required: | Towel |
| level: | Hard |
| type: | Strength - isometric |
| muscle: | Quadriceps, Hamstrings, Rectus Abdominis, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Adductors, Obliques |
| required: | Nothing |
| optional: | Fitness Mat, Kettlebell, Backpack, Dumbbell |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Teres Muscles, Latissimus Dorsi, Trapezius |
|---|---|
| auxiliary muscles: | Lower Back, Biceps, Deltoids, Hand Flexors |
| required: | Towel |
| optional: | Weight Cuffs, Backpack |
| level: | Hard |
| type: | Strength |
| muscle: | Triceps, Pectoralis Major |
|---|---|
| auxiliary muscles: | Serratus Anterior, Deltoids |
| required: | Dumbbells (2), Bench |
| level: | Normal |
| type: | Strength |
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Hand Extensors |
| required: | Dumbbell / Kettlebells (2), Bench / Seat |
| level: | Normal |
| type: | Strength |