Equipment
Barbell
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Barbell bicep curl
Body Parts: Biceps, Brachialis, Brachioradialis,
Body weight
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Burpee
Body Parts: Abs,
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Crunch
Body Parts: Abs, Obliques, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus, Iliopsoas,
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Jackknife sit-up
Body Parts: Abs, Iliopsoas, Sartorius, Abductor, Obliques, Rectus Femoris, Tensor Fasciae Latae,
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Leg raises
Body Parts: Abductor, Iliopsoas, Sartorius, Tensor Fasciae Latae, Pectineus, Rectus Femoris,
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Mountain Climbers
Body Parts: Abs, Deltoids, Triceps, Quads, Sartorius, Serratus Anterior, Obliques, Iliopsoas,
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Plank
Body Parts: Tensor Fasciae Latae, Pectoral, Quads, Abs, Obliques, Serratus Anterior,
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Prone Back Extension
Body Parts: Hamstrings, Glutes, Erector Spinae,
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Push up
Body Parts: Deltoids, Triceps, Pectoral,
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Side Plank with Hip Dip
Body Parts: Abductor, Glutes, Deltoids, Serratus Anterior, Obliques, Pectineus, Psoas, Gracilis,
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Sit-up
Body Parts: Sartorius, Iliopsoas, Abs, Obliques, Tensor Fasciae Latae, Rectus Femoris,
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Tricep Dips
Body Parts: Triceps, Pectoral, Deltoids, Latissimus dorsi,
Dumbbells
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All-Fours Triceps Extensions
Body Parts: Triceps,
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Arnold press
Body Parts: Deltoids, Triceps, Serratus Anterior,
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Bent-over dumbbell raise
Body Parts: Infraspinatus, Trapezius, Rhomboids, Teres, Deltoids,
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Bicep curl
Body Parts: Biceps, Brachialis, Brachioradialis,
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Cross Body Hammer Curl
Body Parts: Biceps, Brachialis, Brachioradialis,
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Dumbbell Clean
Body Parts: Glutes, Hamstrings, Triceps, Deltoids, Erector Spinae, Quads,
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Dumbbell floor press
Body Parts: Pectoral, Deltoids,
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Dumbbell front raise
Body Parts: Pectoral, Deltoids, Serratus Anterior,
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Dumbbell front squat
Body Parts: Glutes, Legs, Pectoral, Deltoids,
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Dumbbell Lateral Raise
Body Parts: Deltoids, Serratus Anterior,
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Dumbbell overhead squat
Body Parts: Erector Spinae, Abductor, Vastus, Soleus, Gastrocnemius,
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Dumbbell pullover
Body Parts: Pectoral, Teres, Latissimus dorsi, Deltoids, Triceps,
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Dumbbell Russian twist
Body Parts: Obliques,
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Dumbbell Scaption
Body Parts: Deltoids, Rhomboids,
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Dumbbell shoulder-to-shoulder press
Body Parts: Triceps, Deltoids, Pectoral,
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Dumbbell Shrug
Body Parts: Trapezius,
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Dumbbell side lunge
Body Parts: Hamstrings, Soleus, Gastrocnemius, Quads, Abductor, Glutes, Pectoral, Deltoids, Brachialis, Biceps,
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Dumbbell squeeze bench press
Body Parts: Biceps, Pectoral, Triceps, Deltoids,
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Dumbbell Upright Rows
Body Parts: Shoulders, Biceps, Triceps,
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Dumbell Toe Crunch
Body Parts: Abs, Obliques,
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Flutter Kicks
Body Parts: Abductor, Glutes, Sartorius, Pectineus, Deltoids, Abs,
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Forward Lunges with Dumbbells
Body Parts: Gastrocnemius, Abductor, Glutes, Soleus, Quads, Hamstrings,
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Goblet Squat
Body Parts: Glutes, Hamstrings, Abductor, Quads, Trapezius, Abs, Erector Spinae,
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Incline dumbbell fly
Body Parts: Brachialis, Biceps, Deltoids, Pectoral,
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Incline Dumbbell press
Body Parts: Pectoral, Deltoids, Triceps, Biceps,
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Lateral raise
Body Parts: Serratus Anterior, Deltoids, Triceps,
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Military press
Body Parts: Trapezius, Deltoids, Serratus Anterior, Triceps,
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One Arm Swing
Body Parts: Deltoids, Pectoral, Serratus Anterior, Glutes, Hamstrings, Soleus, Trapezius,
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One-Dumbbell Front Raise
Body Parts: Deltoids, Serratus Anterior, Pectoral,
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Overhead Dumbbell Triceps Extension
Body Parts: Triceps,
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Renegade row
Body Parts: Trapezius, Infraspinatus, Teres, Latissimus dorsi, Deltoids, Biceps, Pectineus, Brachialis, Brachioradialis,
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Seated Dumbbell Curl
Body Parts: Biceps, Brachialis, Brachioradialis,
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Seated dumbbell overhead press
Body Parts: Trapezius, Triceps, Serratus Anterior,
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Seated Dumbbell Tricep Extension
Body Parts: Triceps,
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Single-Arm Chest Press
Body Parts: Abs, Biceps, Pectoral, Deltoids, Triceps,
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Single-arm dumbbell snatch
Body Parts: Abs, Deltoids, Glutes, Quads, Trapezius,
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Skull Crusher
Body Parts: Triceps,
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Standing Hammer Curl
Body Parts: Biceps, Brachialis, Brachioradialis,
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Tate Press
Body Parts: Deltoids, Pectoral, Triceps,
KettleBell
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Halos
Body Parts: Deltoids, Abs, Forearms, Trapezius, Infraspinatus, Erector Spinae, Triceps,
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Kettlebell Swings
Body Parts: Hamstrings, Glutes, Erector Spinae, Quads, Rhomboids, Trapezius, Deltoids, Latissimus dorsi, Abs, Forearms,
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Sit-Ups to Press
Body Parts: Sartorius, Abs, Obliques, Iliopsoas, Rectus Femoris, Tensor Fasciae Latae, Deltoids,
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Sumo Deadlifts With High Pull
Body Parts: Deltoids, Pectoral, Glutes, Quads, Abductor, Hamstrings, Soleus, Gastrocnemius,
Medicine Ball
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Weighted Superman
Body Parts: Erector Spinae, Glutes, Hamstrings,
Sandbag
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Forward lunge + wood chop
Body Parts: Soleus, Gastrocnemius, Abductor, Rectus Femoris, Glutes, Vastus, Hamstrings, Obliques,
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Lateral pull + spider
Body Parts: Abs, Arms, Chest, Shoulders, Quads,
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Plié squat + high pull
Body Parts: Arms, Quads, Legs,
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Rowing with the Sandbag
Body Parts: Trapezius, Latissimus dorsi, Rhomboids,
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Russian twist + toss
Body Parts: Abs, Arms,
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Side lunge + front raise
Body Parts: Arms, Quads, Chest,
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Single-leg deadlift + row
Body Parts: Back, Arms, Chest, Legs,
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Squat + shoulder press
Body Parts: Abs, Glutes,
Weighted Plates
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Bench Plate Press
Body Parts: Pectoral, Deltoids, Triceps,
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Bent-over row
Body Parts: Pectoral, Biceps, Brachialis, Latissimus dorsi, Teres, Trapezius, Erector Spinae, Triceps, Rhomboids,
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Shoulder Raise
Body Parts: Deltoids, Pectoral, Serratus Anterior,
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Side Bend
Body Parts: Obliques,
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Thruster squat with rotation
Body Parts: Quads, Soleus, Deltoids, Obliques, Abductor, Pectoral, Glutes, Gastrocnemius,