59 followers

Follow

Follow

Follow

0 saved

10

Benefits of Dumbbells and Kettlebells

Key benefits of using dumbbells and Kettlebells..... Dumbbells are great for isolating specific muscle groups and achieving targeted muscle definition, while kettlebells excel at dynamic, full-body movements that improve functional strength and cardiovascular health, making them both valuable tools for a well-rounded fitness routine when used together; dumbbells provide precision control for muscle isolation, while kettlebells engage multiple muscle groups through fluid movements like swings and snatches. Overall, combining dumbbells and kettlebells in your workout routine can provide the best of both worlds: targeted muscle building with dumbbells and functional strength development with kettlebells. #fitnessadvice #fitnessbusiness #fitnesslifestyles #strongbodystrongmind #weightliftingwomen #healthylivingtips #beconsistent #onlinepersonaltraining #strongmen #fitnessprogress #workoutinspo #transformationcoach #fitnessstyle #onlinefitnesscoach #personaltrainerlife #fitnesscoaching #onlinecoaches #onlinecoaching💪 #onlinebusinesses #fitnesstraining #fitnesstrainers #fitnesstrainer #onlineprogram #fitnesscoaches #fitnesscoachonline #fitnesstrainingprogram #successcoaching

2025/2/21 Edited to

Dumbbells and kettlebells each provide distinct benefits, making them essential for any fitness enthusiast. Dumbbells are excellent for isolating muscle groups, allowing for specific strength training and sculpting targeted areas. Kettlebells, on the other hand, facilitate dynamic, compound movements that engage multiple muscle groups. Exercises such as kettlebell swings and Turkish get-ups boost cardiovascular fitness and functional strength, making them a staple in high-intensity workouts. Combining both tools in your routine not only optimizes strength gains but also prevents monotony, keeping workouts engaging. Whether you’re aiming to bulk up or tone down, integrating these weights can enhance flexibility, stability, and overall muscle performance. Moreover, incorporating kettlebell training has been shown to improve core strength and endurance, ultimately contributing to better overall athletic performance. To maximize results, consider following structured programs or personal training sessions focused on your goals. Additionally, utilizing platforms that offer workout inspirations and coaching can also give valuable insights into effectively using these weights for optimal fitness outcomes. Remember, consistency and proper technique are crucial to avoiding injury and ensuring progress. Start your journey towards a stronger, fitter you today by embracing the benefits of dumbbells and kettlebells!

Related posts

A woman in athletic wear holds dumbbells, facing away from the camera in a gym setting. Overlay text reads 'No Gym? Grow Round Glutes at home', indicating a home workout guide for glute development.

Two side-by-side images show a woman demonstrating Romanian Deadlifts (RDLs) with dumbbells. The left image shows her standing upright, and the right shows her bent forward at the hips, holding the dumbbells.

Two side-by-side images show a woman performing a Curtsy Lunge with dumbbells. The left image shows her standing, and the right shows her in the lunge position with one leg crossed behind the other.

NO GYM? TOP ROUND GLUTE MOVES ✨WITH DUMBBELLS✨

POV the best exercises for growing that upper shelf, but make it ✨home friendly✨ 🤌🏼 if you’re looking to build those little cups under your a$$ (you know what i mean lol), these are IT🙌 These movements target the gluteus medius to help give your glutes that round shape🍑 and if you want a full 1

1016 likes

A woman in athletic wear stands in a gym with dumbbells on the floor, promoting a home glute workout. Text overlays read "GROW ROUND GLUTES from home dumbbells only!!" and "Lemon8 @cassidymorganfitness."

A woman performs a Hip Thrust exercise on a bench in a gym, using a dumbbell plate on her hips. The workout details are displayed as "Hip Thrust 4x12."

A woman performs a Single-Leg Hip Thrust on a gym bench, using a dumbbell plate on her hips. The exercise is labeled "SL Hip Thrust 3x12."

GROW YOUR GLUTES AT HOME🍑 DUMBBELLS ONLY✨

dumbbells only, glute gains solely🤌🏼 we are targeting all sides of the glutes with these movements to achieve a perfectly round peach🍑 it’s funny because no matter how far along my fitness journey i’ve come and how heavy i can lift, a dumbbell workout like this will never fail to absolutely destroy

416 likes

A person's lower body in workout shorts, with text overlay 'Build a Booty 101 Pt. 2 Your guide to DEADLIFTS for BIG GLUTES'. Arrows point to the glute area, emphasizing the focus on glute development through deadlifts.

An illustration demonstrating the Romanian Deadlift with dumbbells, showing the starting and bent-over positions. Text provides instructions on form, including keeping shoulders down, core tight, and a significant knee bend to target glutes.

An illustration of the Sumo Deadlift with a barbell, showing the starting and squatting positions. Muscle groups like gluteus maximus, quadriceps, and hamstrings are highlighted. Instructions emphasize shoulder and core engagement, hip drop, and glute squeeze.

Build a Booty 101: Deadlifts🏋🏽‍♀️🩷

If you love deadlifts, this is for you! Deadlifts are a great compound movement especially if you are trying to build strength and muscle in your legs! My favorite is a B-Stance or “Kickstand” RDLs! Try doing 3 sets of 10-12 reps! If you want an extra juicy pump, drop the weight and take th

1596 likes

A woman in green workout attire stands with her back to the camera, highlighting her glutes. Text overlay announces a 'GLUTES & CORE' workout, '30 minutes', and 'dumbbells only', setting the stage for a home workout routine.

A woman performs a split squat, holding dumbbells, with her back foot elevated on a chair. The image details the exercise as 'split squat' with '4 x 8 each side', demonstrating a glute-focused dumbbell workout.

A woman performs a modified elevated glute bridge, lying on her back with a dumbbell on her hips and feet elevated. The text specifies 'modified elevated glute bridge', '4 x 12', noting it's preferred for glute activation.

GLUTES & CORE | 30 minutes | dumbbells only

Practice TUT (time under tension) when working out at home with dumbbells. You can easily make low weights feel heavy by slowing down each move. This will make it more difficult and in return you will be challenging your muscles and those glutes will grow 🍑 #lemon8partner #glutegains #glute

4093 likes

Build Killer Legs and Glutes at Home!💪🏼

No gym? No worries! A couple of dumbbells or kettlebells can work wonders right at home.🏠 If you’re serious about fitness, a set of dumbbells or kettlebells is one of the smartest investments you can make. With just these basics, you can train your whole body—no gym membership required!😊 For

451 likes

A woman in pink leggings and a dark jacket stands in a gym, showcasing her glutes. Overlay text reads "Exercises to grow ROUND GLUTES - dumbbells only -" and includes the Lemon8 handle @cassidymorganfitness.

Two images show a woman performing Hip Thrusts with a dumbbell on her hips, demonstrating the movement from a lowered to a raised position. Overlay text indicates "Hip Thrusts" and "3x10, 12 pulses, 8 second hold."

Two images show a woman performing Hip Abductions while in a hip thrust position, with a dumbbell on her hips. The images illustrate the leg movement from together to abducted. Overlay text states "Hip Abductions" and "3x20."

GROW A SHELF🍑 Build Round Glutes With Dumbbells✨

20 minute quickie glute workout for the girlys on the go✨ These are some of my favorite movements for growing the glutes and creating that round, peachy shape🍑 You can do these at home with just a pair of dumbbells, no gym required🙌 full glute program on my app🥰 you got this bestie xx #Lemon8pa

178 likes

shy girl dumbbell ab workout 🫶🏻

ab/core workout you can do at the gym or at home with just dumbbells or kettlebells! wearing all DFYNE — dc: KELS #abworkout #absstrength #abworkoutsfromhome #dumbbellonlyworkout #shygirlworkout

2334 likes

At home dumbbell only workout (only takes 30 min)✨

If you’re serious about making fitness a part of your lifestyle, here’s a game-changer: invest in a pair of dumbbells or kettlebells. It’s one of the smartest moves you can make for your health. Life gets busy, and some days you just can’t make it to the gym—but with these at home, you can crush a

1359 likes

A woman holding a dumbbell, taking a mirror selfie, with overlay text "Exercises - Routine - Nutrition - Mindset HOW TO SLIM YOUR ENTIRE BODY In a healthy, effective and Easy Ways."

A 4-week home HIIT plan detailing daily workouts including lower body, upper body, cardio, core, yoga, stretching, and active recovery for each day of the week.

A comprehensive list of food items categorized into Veggies, Dry & Canned Foods, Dairy & Dairy Substitutes, Meat & Meat Substitutes, Fruit, Condiments & Seasonings, and Snacks for macro-friendly meals.

How to Reduce Fat and Slim your Entire Body

The Best Exercises to help you Lose weight: Cardiovascular exercises: Cardio exercises elevate your heart rate, increasing calorie burn and improving cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week,

1773 likes

20 min triceps workout using dumbbells only

Save for later 🔥 #tricepsworkout #dumbbells #fitness #exercise #homegym

64 likes

A top-down view of feet on a calf raise machine, with text overlay stating "You Only Need 3 Exercises" to tone calves.

A list of calf workout routines focusing on Strength, Endurance, Plyometrics, and Stability & Balance, detailing exercises, sets, and reps.

A list of calf workout routines focusing on Explosive Power, Muscle Activation, and Time Under Tension, detailing exercises, sets, and reps.

How to Tone your Calves for Sexy Legs 🔥🦵

To effectively train your calves for lean, toned legs without significant muscle bulk, consider my approach: 🍋Frequency: Aim to train your calves 1-2 times per week. This frequency allows for adequate recovery while still stimulating muscle growth and endurance. 🍋Number of Exercises: For each

192 likes

A woman in athletic wear stands in a gym, with text overlay "full body workout with just dumbbells" and a graphic of a purple dumbbell pointing to the right.

A split image shows a woman demonstrating dumbbell step-ups. The left panel shows her stepping up, and the right shows her at the top of the step, with instructions for the exercise.

A split image shows a woman demonstrating a sumo squat. The left panel shows her in the squat position, and the right shows her standing up, with instructions for the exercise.

Full body workout using just dumbbells

Step-ups: 3 sets of 6-10 reps - Hold the dumbbell on the same side as your working leg - Step up onto the platform, squeezing the glute - Use your hand for balance - Come back down slow and controlled Sumo squat: 2 sets to failure - Start with a wide stance and toes pointed out - Grip the

237 likes

Fullbody Dumbbells Hiit

No machines. No excuses. Just dumbbells and determination. This workout hits legs, arms, core, and cardio all in one session. If you want strength, fat burn, and endurance at the same time—this is your move today. Save this workout ✔️ Try 3 rounds with me today 💪 Comment DONE when you finish

143 likes

Lean Arms Workout 💪🏾

Another Monday Another Great Arm Day 💪🏾🔥 4 rounds, 6 exercises, 45 seconds each exercise 2 min rest between rounds. My dumbbells are 12lbs and my kettlebells 15lbs. #GetFitwithLJ #LetsGo #ArmWorkout

339 likes

A woman on a beach wearing a decorative hat and yellow bikini bottom, with text overlay 'You Only Need 4 Exercises Glute Growth' and a list of four exercise types: Thrust/bridge, Squat/lunge, Hinge/pull, and Abduction movement.

A woman performing a single-leg hip thrust with a kettlebell, illustrating the 'thrust/bridge exercise' which enhances upper and lower glute development by maximizing tension in the contracted position.

A close-up view of feet on a leg press machine, representing the 'squat/lunge exercise' which focuses on lower glutes and quads, maximizing tension in a fully stretched position.

Grow a Big Booty with Only 4 Exercises 🍑🍑🍑

🍑Thrust/bridge exercise - Enhances both upper and lower glute development, exerting maximum tension on the glutes in the fully contracted position. 🍑Squat/lunge exercise - Focuses on the lower glutes and quads, maximizing tension on the glutes in a fully stretched position. 🍑Hinge/pull exerci

382 likes

A woman in a dark green workout set stands sideways, smiling, with text overlay "Let's build LEGS & GLUTES AT HOME MIX:". She is in a room with hexagonal wall lights and workout equipment.

Two side-by-side images show a woman performing Bulgarian split squats with a dumbbell. Her back leg is elevated on a bench, and she is in the starting and lowered positions of the exercise.

Two side-by-side images show a woman performing B Stance RDLs with a dumbbell. She is in the starting upright position and then bent forward, demonstrating the exercise.

Legs and Glutes Workout to grow 💫🤎

Hi beautiful! Here’s todays workout! It was such a great leg day I had a lot of fun. 🤎 Bulgarian Split Squats 4 sets / 1 set 13 lb / 1 set 22 lb / 2 sets 44 lb Use a bench, a step or even your couch to elevate your back leg. Chest forward, sit back in that back leg and push through your heel.

1975 likes

20 min shoulder workout-5 lb dumbbells only

Try this shoulder day! #shoulderworkouts #dumbbellshoulderworkouts #homeworkout #toned #muscle

22 likes

Top Round 🍑 & Toned Body Workouts✨ Dumbbells Only✨

If you're looking to grow your glutes but can’t make it to a gym, I’ve got great news—you can build your dream body literally anywhere! Whether you're in your living room, at your apartment gym, in a dorm room, or even at your local university gym, all you need is a set of dumbbells and res

354 likes

Glute day with dumbbells 🍑🔥

Glute day with dumbbells 🍑🔥 Today we trained glutes, outer glutes, legs, inner thighs, balance, and control. Workout: 1. Dumbbell step-ups — 4 sets of 12 reps each leg 2. Bulgarian split squats with dumbbells — 4 sets of 10 reps each leg 3. Dumbbell sumo deadlifts — 4 sets of 12 reps 4.

94 likes

A woman in a gym, wearing a dark blue sports bra and shorts, kneels on a weight bench while taking a mirror selfie. The image highlights her shoulders, with text overlays "Shoulders" and "sexy af".

A split image demonstrates the Arnold Press exercise. A woman is shown seated on a bench, holding dumbbells at shoulder height with palms facing her, then pressing them overhead with a rotation.

A split image illustrates the Shoulder Press exercise. A woman is seated on a bench, holding dumbbells at shoulder height with palms facing forward, then pressing them straight up overhead.

SHY GIRLS BUILD SEXY SHOULDERS TOO✨Dumbbells Only

This is one of my favorite workouts for some sexy shoulders✨ They have actually become one of my favoriteeeee muscles to train lately💪 This requires dumbbells only!! So you can stay in one place for the entire workout without having to machine hop 🤌🏼 or u can do this at home if you prefer 🙌 only 3

28 likes

30 Minutes & 2 Dumbbells to Build Glutes

Babes, you do not need fancy equipment or a gym membership to start seeing results ✨ I hope this helps babe! Try my programs if you need glute targeted workouts 🫶🏻 #lemon8partner #glutegains #glutegrowth #bootybuilding #bootyworkouts #gluteworkout #gluteroutine #homeworkout #

998 likes

Day 9: Dumbbells for toned core

And Challenge Day 9: Dumbbells This full circuit got my abs screaming😭 While we wait out this hurricane let’s see who can finish these 🙃 . . . #absworkout #workoutsforwomen #melaninpoppin #dumbbellworkouts

349 likes

Biceps, Triceps and Back

Grab your 12/15 lb dumbbells and kettlebells and let’s build upper-body power! This session hits your arms and back with controlled reps and solid form. We’re working 12–15 reps or 50 seconds, 4 rounds, and focusing on strength, muscle endurance, and definition. Perfect for anyone looking to tone t

290 likes

A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".

Text comparing Pilates and weight training, defining weight training, and listing benefits like building muscles and burning calories faster.

Line drawings illustrate six exercises: Ab Crunch Machine, Swiss Ball Leg Lifts, Kneeling Cable Crunch, Seated Bench Leg Pull-In, Weighted Glute Bridge, and Weighted/Russian Twist.

Achieve the Pilates Body with Weights: Get Toned🍑🥵

🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca

508 likes

A pair of white sneakers, black dumbbells, and a water bottle on a dark surface, framed by flames and snowflakes. The title "How to Properly WarmUp & Cool Down" is prominently displayed with a lemon icon.

Text outlines warm-up and cool-down routines for walking, including dynamic and static stretches. A smartwatch displays a "Time to Walk Dolly Parton" workout, indicating a 25-minute duration.

Text details warm-up and cool-down routines for running, listing dynamic and static stretches. A smartwatch shows "Outdoor Walk" and "Outdoor Run" workout options with open goals.

Get the MOST Out of Your Workouts by Warming Up❤️‍🔥❄️

If you're looking to get the most out of your workouts and avoid unnecessary injuries, you've got to nail your warm-up and cool-down routines. Trust me, these steps are non-negotiable if you want to stay in the game and feel great. Let me break it down for you in a simple, no-BS way. ‼️W

846 likes

4 EXERCISES TO GROW ROUND GLUTES✨ Dumbbells Only

I’ve been getting a lot of requests for more home friendly glute workouts (that are just as juicy🍑), so much that my most recent program on my app is a full at home glute growth program lol✨ These are 4 of my favorite movements for growing that perfectly rounded peach using dumbbells only! Hope

163 likes

Beginner Strength Training Routine You Can Start!

New to the gym and not sure where to start? This beginner-friendly weightlifting routine is designed to help you build strength, improve your confidence, and feel good in your body — no matter your experience level. 🏋️‍♀️ Here’s what you’ll get: • A 3-day full-body routine • 5 foundational

60 likes

Workout Gear I Recommend 🏋🏼‍♀️

You don’t need a full gym setup to get strong at home just a few key pieces that work for you and your space. Here are my top picks (with estimated prices) that I personally use and love: 💪 Adjustable Dumbbells (Estimated $100 to $400) A space saving investment that grows with your strength.

1392 likes

A woman stands with her back to the camera, wearing a maroon bralette and black shorts, under an outdoor patio. A blue outline highlights her figure, with text indicating this is the 'before' image for a back workout transformation.

Back workout dumbbells only!

🔥 Dumbbell-Only Back Workout: Strength & Definition 🔥 No need for fancy machines—just grab a pair of dumbbells and let’s get to work! This back workout will help you build strength, improve posture, and define your back muscles. 💪 1️⃣ Bent-Over Dumbbell Rows (3 sets x 10 reps) This is

870 likes

QUICK & EASY UPPER BOD WORK: Dumbbells 🏋🏻‍♀️

To grow muscles with dumbbells, start with compound exercises like squats, deadlifts, and bench presses for overall strength. Incorporate isolation exercises like bicep curls and tricep extensions for targeted muscle growth. Focus on progressive overload, increasing weights gradually. Ensure proper

235 likes

A comprehensive dumbbell workout chart categorizing exercises by body part. It features illustrations for Upper Body (e.g., Hammer Curl, Shoulder Press), Core (e.g., Side Bend, Russian Twist), Back (e.g., Single Arm Row, Renegade Row), Lower Body (e.g., Squat, Glute Bridge), and Total Body (e.g., Swing, Thruster) workouts, demonstrating proper form for each movement.

Dumbbells Only, But Make It Burn!

No fancy equipment, no gym membership—just you, two dumbbells. Try this quick full-body burner you can do anywhere! Save this for your next sweat session and let’s get strong together! #dumbbellworkout #homeworkout #fitgirl #lemon8fitness #quickworkout

734 likes

One spot, dumbbells, and motivation💯💯

RDL's 4 sets of 6-10 Bulgarian split squats 4 sets of 6-10 Bodyweight Bulgarian Split Squats - Until Failure Sumo squats 4 sets of 8-10 Dumbbell Side Kicks (Made that name up lol) 4 sets of 10 #gluteworkout #glutetransformation #glutegrowth #summerbodyloading #shygirlworkout

100 likes

Got dumbbells and a bench?!

Heres a 6 movement push day!!!! 🏋🏻‍♀️ This is perfect if you only have 30 minutes and can only get a workout in at home! Or if you’re traveling & your hotel has a small gym 🥰 #pushday #homeworkout #garageworkout #dumbbellonly #travelworkout #30minuteworkouts #quickworkout

39 likes

🍑Glute Gains and Lower Body Workout🍑

Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec

103 likes

Easy arm workout with dumbbells

#mlfitnessapp #armworkout #armsworkout #dumbbellworkout

940 likes

Standing Abs with Dumbbells

Curves + Core = Tiny Waist Goals 💫🍑 • #HourglassGoals #homeworkout #StandingAbs #SnatchedWaist #flattummychallenge

273 likes

Upper Body with Dumbbells

This workout blends Pilates precision with strength training to sculpt and define your upper body while enhancing core stability and control. You'll move through a dynamic flow that targets your shoulders, arms, back, and chest with controlled, intentional movements that build strength without

396 likes

Upper Body Dumbbells Only

Save this for later Save this ab workout for later Superset! Complete each exercise before taking a 30sec to 1min rest and then repeat! Let me know how you like it! I used 10lbs dumbbells 12reps (superset) 4sets 🤎 #upperbodyworkout #dumbbellworkout #beginnerfriendlyworkout #fitgirl

344 likes

🍑 BOOTY & CORE BURN🔥

🔥Booty & #core Burn — 45 Minutes🔥 Equipment: Dumbbells, Kettlebells, Bodyweight Format: Rep/Set based (3 blocks + warm-up + cool down) 🍑🍑🍑🍑🍑 Warm-Up (5–7 min) • ☐ 10 Glute Bridges • ☐ 10 Bodyweight Good Mornings • ☐ 10 Air Squats • ☐ 20 Standing Cross-Body Crunches • ☐ 10 St

1693 likes

Full body workout using only dumbbells‼️ 

Full body workout using only dumbbells‼️ #explorepage✨ #workoutmotivation #workoutoftheday #workout #explorepage #fullbodyworkout #glutegrowth #quads #glutesworkout #workoutroutine #dumbbells #dumbellworkout

96 likes

FULL UPER BODY DUMBBELLS ONLY 🫶✨

Join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. #fitness #gym #bodytransformation #fitnesscouch #gymmotivation

611 likes

Full Body Using 2 Dumbbells Only

Save this Full Body Dumbbell only 15reps 3sets • reverse lunge w/hammer curls • deadlift to front raises •squats to shoulder press • row to flies • knee drive • tricep kickbacks •front squats to calf raises •do snatch ups #fitgirl #lemon8challenge #dumbbellworkout #fullbodydumbb

882 likes

A woman in a pink patterned workout set stands with her back to the camera, surrounded by workout equipment. The image highlights a "Dumbbells only BACK & BICEPS WORKOUT" routine.

Two panels show a woman demonstrating Gorilla Rows, bending forward with a straight back, pulling a kettlebell towards her belly button. This exercise targets the back muscles.

A woman demonstrates Wide Grip Rows, bending forward at the hips with a dumbbell. She pulls the weight towards her chest, keeping her elbows flared out to the sides.

Back and Biceps Workout 🤎 dumbbells only

Hi baddie! Here’s todays workout! Being super real with you it’s day 3 of my period and I was fine until 10 mins before my workout when my cramps started to feel crampy. I showed up and pushed through as much as I could but definitely cut my workout short. Here’s what I did: 🤎 5 min warm up

587 likes

Create an organized HOME GYM on a BUGDGET✨

5 below has everything you need to start your fitness journey at home👀🫣 No more excuses! Your home gym doesn’t need to be anything fancy, just a space where you can focus. Whether it’s a corner of a living room or an area in your bedroom, just make sure the space is clean and organized. I highly

5022 likes

Luteal Phase-Delicate 😌🌸✨

#lutealphasesupport #pcoswarriors #pcosfitnessjourney #fitnessat40 #hormonal imbalance

260 likes

Back Biceps & Shoulders 2 Dumbbells

If you want a lit 🔥 upper body workout, save this 💕 Back Biceps Shoulders •12 Around the worlds •Wide Curls •12 Lateral Raise w/hold •12Underhand Front Raise 3sets •15 DB Row •15 DB Curls •15 Underhand Row •12 Hammer Curl to Shoulder Press 3sets #fitgirl #lemon8challenge #ba

565 likes

Fitness Tuesday 💪🏽 | Chest & Triceps (Dumbbells On

No machines. No shortcuts. No excuses. Just dumbbells… and discipline. 🔥 Today’s Work: Chest • Flat DB Press — 4×8–12 • Incline DB Press — 3×10–12 • DB Chest Fly — 3×10–15 • Floor DB Press — 3×8–10 Triceps • Overhead DB Extension — 3×10–12 • Skull Crushers — 3×10–12 • Close-Grip DB Press —

20 likes

See more