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