Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Hips, Quadriceps, Hamstrings |
Dumbbell Military Press: All On One Arm, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Shoulders, Arms, Anterior, Lateral, Triceps |
Rear Rows: Prone On Incline Bench, Dumbbell |
Pull |
Dumbbell |
Intermediate |
Incline Bench, Fat Gripz, Dumbbells |
Shoulders, Back, Posterior, Upper |
Tricep Kickbacks: Standing, Two-Arm |
Push |
Bodybuilding |
Beginner |
Dumbbells, Fat Gripz |
Arms, Triceps, Biceps |
Side plank w Rotation, Pulse & Weight |
N/A |
Core |
Athletic |
Ab Mat, Dumbbells |
Core, Shoulders, Obliques |
Front Rasie |
Push |
Bodybuilding |
Beginner |
Dumbbells |
Shoulders, Anterior |
Dumbbell Military Press: Seated, All On One Arm, Then The Other |
Push |
Dumbbell |
Beginner |
Fat Gripz, Flat Bench, Dumbbells |
Shoulders, Chest, Arms, Upper, Triceps |
Chest Press Decline |
Push |
Dumbbell |
Beginner |
Decline Bench, Dumbbells |
Chest, Lower |
Double Arm Row on Bench 30* |
N/A |
Dumbbell |
Beginner |
Dumbbells |
Back, Lats, Upper |
I's |
N/A |
Dumbbell |
Athletic |
Dumbbells |
Back, Shoulders, Upper, Posterior |
Dumbbell Front Raise: Supinated-Grip, Alternating |
Pull |
Dumbbell |
Intermediate |
Fat Gripz, Dumbbells |
Shoulders, Arms, Anterior |
Lunge w Weights and Hammer Curl |
N/A |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Arms, Biceps, Forearms |
Dead Lift, Hammer Curl, Double Squat |
Pull |
Bodybuilding |
Beginner |
Dumbbells |
Legs, Arms, Hamstrings, Biceps |
Overhead 'Round the World |
N/A |
Dumbbell |
Intermediate |
Barbell Plate, Dumbbells |
Arms, Shoulders, Anterior |
Reverse Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
Dumbbell Cheer Press: Seated |
Push |
Dumbbell |
Intermediate |
Flat Bench, Dumbbells, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
3-Way Arm Raise |
Pull |
Dumbbell |
Intermediate |
Dumbbells |
Arms, Shoulders |
'Round the World |
N/A |
Dumbbell |
Intermediate |
Dumbbells |
Core, Legs, Obliques, Hamstrings |
Concentration Curls: Seated |
Pull |
Bodybuilding |
Intermediate |
Dumbbells, Flat Bench, Fat Gripz |
Arms, Biceps, Forearms |
Reverse Dumbbell Lunges: Alternating |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
Single Leg Deadlift |
N/A |
Dumbbell |
Intermediate |
Dumbbells, Kettlebells |
Legs, Hamstrings, Glutes |
Side Lateral Raises: Bent-Over, Pronated-Grip, Dumbbell |
Pull |
Bodybuilding |
Intermediate |
Dumbbells, Fat Gripz |
Shoulders, Posterior, Lateral |
Chest Press on Bench |
Push |
Dumbbell |
Beginner |
Flat Bench, Dumbbells |
Chest, Arms, Triceps |
Bosu Opposite Arm And Leg Curl To Press |
|
Agility |
Athletic |
Bosu Ball, Dumbbells |
Legs, Shoulders, Calves |
Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |