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