Feel free to substitute Kettlebells for Dumbbells.
CHEST
• Incline Dumbbell Press
• Decline Dumbbell Press
• Cable Flye (flat, incline, decline)
• Cable Crossover
SHOULDERS
• Front Raise (dumbbell or cable)
• Cable Lateral Raise
• Bent-Over Lateral
• Raise (dumbbell or cable)
• Dumbbell Upright Row
TRICEPS
• Kickback (dumbbell or cable)
• Cable Pressdown (D-handle or rope)
• Lying Dumbbell Extension
BACK
• Seated Cable Row
• Straight-Arm Pulldown
BICEPS
• Dumbbell Curl (seated, incline, standing)
• High-Pulley Cable Curl
LEGS
• Step-Up
• Dumbbell or Barbell Lunge
• Leg Curl (standing, seated, lying)
• Stiff-Legged Dumbbell Deadlift
Note to Self:
Forget the past.
Don’t worry about the future.
Focus on the present.
#helpYOUgetGAINS
— #HelpYouGetGAINS (@helpYOUgetGAINS) October 15, 2017
