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chest
intermediate
dumbbell
Dumbbell Bench Press
SETS 4
REPS 8-12
beginner
bodyweight
Push Ups
SETS 3
REPS 12-15
intermediate
dumbbell
Incline Dumbbell Press
SETS 4
REPS 8-12
intermediate
dumbbell
Dumbbell Chest Fly
SETS 3
REPS 10-15
intermediate
bodyweight
Decline Push Ups
SETS 3
REPS 12-15
intermediate
dumbbell
Dumbbell Pullover
SETS 3
REPS 10-12
🧗
back
beginner
dumbbell
One Arm Dumbbell Row
SETS 3
REPS 10-12
intermediate
dumbbell
Bent Over Row
SETS 4
REPS 8-12
advanced
bodyweight
Pull Ups
SETS 4
REPS 6-10
advanced
dumbbell
Renegade Rows
SETS 3
REPS 8-10
beginner
bodyweight
Superman Hold
SETS 3
REPS 30-45 sec
intermediate
dumbbell
Reverse Dumbbell Fly
SETS 3
REPS 12-15
🦵
legs
beginner
dumbbell
Dumbbell Squat
SETS 4
REPS 10-15
beginner
bodyweight
Lunges
SETS 3
REPS 10-12/leg
intermediate
dumbbell
Romanian Deadlift
SETS 4
REPS 8-12
advanced
dumbbell
Bulgarian Split Squat
SETS 3
REPS 8-10/leg
beginner
bodyweight
Calf Raises
SETS 4
REPS 15-20
beginner
dumbbell
Step Ups
SETS 3
REPS 10-12/leg
beginner
bodyweight
Wall Sit
SETS 3
REPS 30-60 sec
intermediate
bodyweight
Jump Squats
SETS 3
REPS 12-15
beginner
bodyweight
High Knees
SETS 3
REPS 30 sec
👔
shoulders
💪
arms
beginner
dumbbell
Bicep Curl
SETS 3
REPS 12-15
beginner
dumbbell
Hammer Curl
SETS 3
REPS 10-12
intermediate
dumbbell
Concentration Curl
SETS 3
REPS 10-12
intermediate
bodyweight
Tricep Dips
SETS 3
REPS 10-15
beginner
dumbbell
Overhead Tricep Extension
SETS 3
REPS 12-15
intermediate
dumbbell
Skull Crushers
SETS 3
REPS 8-12
beginner
dumbbell
Tricep Kickbacks
SETS 3
REPS 12-15
🧱
core
beginner
bodyweight
Plank
SETS 3
REPS 30-60 sec
intermediate
dumbbell
Russian Twists
SETS 3
REPS 15-20
intermediate
bodyweight
Leg Raises
SETS 3
REPS 12-15
beginner
bodyweight
Bicycle Crunch
SETS 3
REPS 20
intermediate
bodyweight
Mountain Climbers
SETS 3
REPS 30 sec
beginner
bodyweight
Plank
SETS 3
REPS 30-60 sec
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