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