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