| muscle: | Glutes, Trapezius, Deltoids, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Pectoralis Major, Serratus Anterior, Lower Back, Triceps, Hand Flexors, Adductors, Hand Extensors |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Trapezius, Lower Back, Rectus Abdominis, Obliques, Triceps |
| required: | Dumbbells (2), Exercise Ball |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Pectoralis Major, Serratus Anterior, Trapezius, Triceps |
| required: | Dumbbells (2), Bench / Seat |
| level: | Normal |
| 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: | Triceps, Pectoralis Major, Deltoids |
|---|---|
| auxiliary muscles: | Serratus Anterior, Trapezius, Rectus Abdominis, Quadriceps |
| required: | Nothing |
| level: | Hard |
| type: | Strength |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Triceps, Trapezius |
| required: | Nothing |
| level: | Easy |
| type: | Strength - isometric |
| muscle: | Lower Back, Deltoids, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Triceps, Pectoralis Major, Rectus Abdominis |
| required: | Nothing |
| optional: | Dumbbells (2) |
| level: | Hard |
| type: | Strength |