| muscle: | Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Lower Back, Adductors, Deltoids, Glutes, Trapezius |
| required: | Medicin Ball / Dumbbell / Kettlebell / Backpack |
| level: | Normal |
| type: | Strength |
Chest Training With Dumbbells
| muscle: | Deltoids, Rectus Abdominis, Lower Back |
|---|---|
| auxiliary muscles: | Teres Muscles, Quadriceps, Serratus Anterior, Latissimus Dorsi, Trapezius, Obliques, Pectoralis Major |
| required: | Dumbbells (2) / Barbell / EZ Bar |
| optional: | Fitness Mat |
| level: | Hard |
| type: | Strength |
| muscle: | Hamstrings |
|---|---|
| auxiliary muscles: | Calves, Abductors |
| required: | Dumbbell, Bench / Table |
| optional: | Workout Partner |
| level: | Normal |
| type: | Strength |
| muscle: | Pectoralis Major |
|---|---|
| auxiliary muscles: | Biceps, Serratus Anterior, Deltoids |
| required: | Dumbbells (2), Bench |
| level: | Easy |
| type: | Strength |
| muscle: | Hamstrings, Glutes, Quadriceps |
|---|---|
| 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: | Lower Back, Rectus Abdominis, Obliques |
|---|---|
| auxiliary muscles: | Quadriceps, Hamstrings, Hand Flexors, Deltoids, Glutes, Hand Extensors, Trapezius |
| required: | Dumbbell / Dumbbells (2) / Kettlebell / Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Hand Extensors |
| required: | Dumbbell |
| optional: | Seat |
| level: | Normal |
| type: | Strength |
| muscle: | Pectoralis Major, Triceps |
|---|---|
| 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 |