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