Full Body
1. Dumbbell Rumania deadlift
- Dumbbell Single-Leg Romanian Deadlift
- Dumbbell Hang Clean and Press
- Single-Arm Dumbbell Snatch
- Russian Dumbbell Swing
- Dumbbell High Pull
Legs and Glutes
- Dumbbell Front Squat
- Dumbbell Pistol Squat
- Dumbbell Bulgarian Split Squat
10. Dumbbell Side Lunge
- Dumbbell Step-Up/Reverse Lunge Combo
- Dumbbell 45-degree Hyperextension
Chest and Back
- Dumbbell Floor Press
- Alternating Dumbbell Bench Press
- Dumbbell Pull-Over
- Bent-Over Dumbbell Raise
17. Dumbbell Chest Supported Row
Shoulder and Arms
- Bent-Over Dumbbell Reverse Flys
- Dumbbell Upright Row
- Prone Rear Delt Raise
- Incline Lateral Raise
- Dumbbell Shoulder-to-Shoulder Press
- Dumbbell Spider Curls
- Dumbbell Incline Biceps Curls
- Dumbbell Skull Crushers
Core
- Renegade rows
- Dumbbell Overhead Side Bend
- Dumbbell Russian Twist
- Dumbbell Windmills
- Dumbbell Wood Chop (Dumbell Cross)
Enjoy It & Selamat berlatih
Tidak ada komentar:
Posting Komentar