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