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