哑铃

Axe Hold

Arms

Benchpress Dumbbells

Chest

Bent High Pulls

Shoulders

弯腰哑铃划船（单臂）

背部

Biceps Curls With Dumbbell

Arms

交叉式哑铃飞鸟

胸部

Dumbbell Goblet Squat

Legs

Dumbbell Lunges Walking

Legs

Fly With Dumbbells

Chest

前平举

肩部

侧平举

肩部

Rear Delt Raises

Shoulders

斜板哑铃卧推

胸部

Shoulder Press, Dumbbells

Shoulders

Shrugs, Dumbbells

Shoulders

哑铃直立划船

肩部

Incline Bench Reverse Fly

Back

Alternating bicep curls

Arms

Dumbbell Hang Power Cleans

Back

Dumbbell sumo deadlift

Legs

Seated rear delt rise

Back

侧弯

腹部

Alternating Biceps Curls With Dumbbell

Arms

Dumbbell wide bicep curls

Arms