덤벨

Axe Hold

Arms

Benchpress Dumbbells

Chest

골반 높이 들어올리기

어깨

Bent Over Dumbbell Rows (Single Arm)

Back

Biceps Curls With Dumbbell

Arms

Cross-Bench Dumbbell Pullovers

Chest

데이밸벨 골벳 스쿼트

Legs

Dumbbell Lunges Walking

Legs

Fly With Dumbbells

Chest

Front Raises

Shoulders

측면 레이즈

Shoulders

Rear Delt Raises

Shoulders

Incline Bench Press - Dumbbell

Chest

Shoulder Press, Dumbbells

Shoulders

Shrugs, Dumbbells

Shoulders

다이아몬드 드롭

Shoulders

Incline Bench Reverse Fly

Back

Alternating bicep curls

Arms

Dumbbell Hang Power Cleans

Back

Dumbbell sumo deadlift

Legs

Seated rear delt rise

Back

Side bend

Abs

Alternating Biceps Curls With Dumbbell

Arms

Dumbbell wide bicep curls

Arms