FITNESS | RESISTANCE TRAINING
✱ See below for the protocol with visual guides
| Exercise | Main Muscle Worked | Reps |
|---|---|---|
| Dumbbell Bent Over Row | Upper Back | 8-12 |
| Dumbbell Bench Press | Chest | 8-12 |
| Dumbbell Shoulder Press | Shoulder | 8-12 |
| Dumbbell Biceps Curl | Biceps | 8-12 |
| Dumbbell Triceps Kickback | Triceps | 8-12 |
| Dumbbell Reverse Grip Row | Upper Back | 8-12 |
| Dumbbell Pullover | Chest | 8-12 |
| Dumbbell Lateral Raise | Shoulder | 8-12 |
| Dumbbell Hammer Curl | Biceps | 8-12 |
| Dumbbell Skull Crusher | Triceps | 8-12 |
| Exercise | Main Muscle Worked | Reps |
|---|---|---|
| Dumbbell Deadlift | Lower Back | 8-12 |
| Dumbbell Good Morming | Glutes/Hamstrings | 8-12 |
| Lying Leg Raise | Abs | 30-60 |
| Dumbbell Squat | Quads | 8-12 |
| Dumbbell Romanian Deadlift | Lower Back | 8-12 |
| Dumbbell Hip Thrust | Glutes/Hamstrings | 8-12 |
| Spiderman Plank | Abs | 30-60 |
| Dumbbell Rear Lunge | Quads | 8-12 each |
| Exercise | Main Muscle Worked | Reps |
|---|---|---|
| Dumbbell Bent Over Row | Upper Back | 8-12 |
| Dumbbell Incline Bench Press | Chest | 8-12 |
| Dumbbell Front Raise | Shoulder | 8-12 |
| Dumbbell Incline Biceps Curl | Biceps | 8-12 |
| Dumbbell Triceps Extension | Triceps | 8-12 |
| Dumbbell Renegade Row | Upper Back | 8-12 |
| Dumbbell Fly | Chest | 8-12 |
| Dumbbell Bent Over Lateral Raise | Shoulder | 8-12 |
| Dumbbell Incline Hammer Curl | Biceps | 8-12 |
| Dumbbell Floor Skull Crusher | Triceps | 8-12 |
| Exercise | Main Muscle Worked | Reps |
|---|---|---|
| Dumbbell Straight Leg Deadlift | Lower Back | 8-12 |
| Dumbbell Good Morming | Glutes/Hamstrings | 8-12 |
| Russian Twist | Abs | 30-60 |
| Dumbbell Goblet Squat | Quads | 8-12 |
| Bird Dog | Lower Back | 10-12 each |
| Dumbbell Glute Bridge | Glutes/Hamstrings | 8-12 |
| Side Plank Leg Raise | Abs | 30-60 each |
| Dumbbell Bulgarian Split Squat | Quads | 10-12 each |
