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