| muscle: | Triceps, Pectoralis Major |
|---|---|
| auxiliary muscles: | Deltoids, Serratus Anterior |
| required: | Dumbbells (2) |
| optional: | Bench |
| level: | Normal |
| type: | Strength |
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| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Hamstrings, Calves |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Triceps, Hand Extensors, Serratus Anterior, Trapezius |
| required: | Dumbbells (2) |
| optional: | Bench, Seat |
| level: | Normal |
| type: | Strength |
| muscle: | Trapezius |
|---|---|
| auxiliary muscles: | Hand Flexors, Hand Extensors |
| required: | Kettlebells (2) / Backpack / Dumbbells (2) |
| level: | Easy |
| type: | Strength |
| muscle: | Biceps, Hand Extensors |
|---|---|
| auxiliary muscles: | Hand Flexors |
| required: | Dumbbells (2) |
| optional: | Seat |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Pectoralis Major, Trapezius |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Normal |
| type: | Strength |
| 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: | Trapezius, Deltoids |
|---|---|
| auxiliary muscles: | Serratus Anterior, Biceps, Hand Flexors |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Obliques, Lower Back |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Trapezius, Teres Muscles |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Hard |
| type: | Strength |