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Table Of Contents

Muscle Diagram
Chest – Body Weight Only
Dips - Chest Version
Isometric Chest Squeezes
Push-Ups (Close and Wide Hand Positions)
Push-Ups With Feet Elevated
Chest – Dumbbells Only
Bent-Arm Dumbbell Pullover
Decline Dumbbell Bench Press
Decline Dumbbell Flyes
Dumbbell Bench Press
Dumbbell Flyes
Hammer Grip Incline DB Bench Press
Incline Dumbbell Bench With Palms Facing In
Incline Dumbbell Flyes
Incline Dumbbell Flyes - With A Twist
Incline Dumbbell Press
One Arm Dumbbell Bench Press
One-Arm Flat Bench Dumbbell Fly
Straight-Arm Dumbbell Pullover
Shoulders – Body Weight and Dumbbells
Handstand Push-Ups
Shoulders – Dumbbells Only
Arnold Dumbbell Press
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Cuban Press
External Rotation
Front Dumbbell Raise
Front Incline Dumbbell Raise
Front Two-Dumbbell Raise
Lying One-Arm Lateral Raise
Lying Rear Delt Raise
One-Arm Incline Lateral Raise
One-Arm Side Laterals
Reverse Flyes
Reverse Flyes With External Rotation
Seated Bent Over Rear Delt Raise
Seated Dumbbell Press
Seated Side Lateral Raise
See-Saw Press (Alternating Side Press)
Side Lateral Raise
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Standing Dumbbell Upright Row
Standing Palm-In One-Arm Dumbbell Press
Standing Palms-In Dumbbell Press
Traps – Dumbbells Only
Dumbbell Shrug
Triceps – Bodyweight Only
Bench Dips
Dips - Triceps Version
Pushups - Close Tricep Position
Standing Towel Tricep Extension
Triceps – Dumbbells Only
Decline Dumbbell Tricep Extension
Lying Dumbbell Tricep Extension
Lying-Supine Two-Arm Dumbbell Triceps Extension
One Arm Pronated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Triceps Press
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Tricep Extension
Standing Dumbbell Triceps Extension
Standing One-Arm Dumbbell Triceps Extension
Tate Press
Tricep Dumbbell Kickback
Biceps – Body Weight Only
Biceps – Dumbbells Only
Alternate Hammer Curl
Alternate Incline Dumbbell Curl
Concentration Curls
Cross Body Hammer Curl
Dumbbell Alternate Bicep Curl
Dumbbell Bicep Curl
Hammer Curls
Incline Dumbbell Curl
Incline Inner Biceps Curl
Lying Supine Dumbbell Curl
One Arm Dumbbell Preacher Curl
Preacher Hammer Dumbbell Curl
Seated Dumbbell Curl
Seated Dumbbell Inner-Bicep Curl
Standing Inner-Biceps Curl
Standing One-Arm Dumbbell Curl Over Incline Bench
Two Arm Dumbbell Preacher Curl
Zottman Curl
Zottman Preacher Curl
Forearms – Dumbbells Only
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Up Dumbbell Wrist Curl Over A Bench
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Standing Dumbbell Reverse Curl
ABS – Body Weight and Dumbbells
Air Bike
Alternate Heel Touchers
Bent-Knee Hip Raise
Cross-Body Crunch
Crunch - Hands Overhead
Decline Crunch
Decline Oblique Crunch
Decline Reverse Crunch
Flat Bench Leg Pull-In
Flat Bench Lying Leg Raise
Gorilla Chin/Crunch
Hanging Knee Raise To The Side
Hanging Leg Raise
Hanging Pike
Jackknife Sit-Up
Janda Sit-Up
Leg Pull-In
Oblique Crunches
Oblique Crunches - On The Floor
Reverse Crunch
Russian Twist
Scissor Kick
Toe Touchers
Tuck Crunch
Dumbbell Side Bend
LATS – Body Weight and Dumbbells
V-Bar Pullup
Wide-Grip Rear Pull-Up
Middle Back –Dumbbells Only
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms-In
Middle Back Shrug
One-Arm Dumbbell Row
Lower Back – Body Weight and Dumbbells
Hyperextensions With No Hyperextension Bench
Stiff-Legged Dumbbell Deadlift
GLUTES – Body Weight Only
Butt Lift (Bridge)
Glute Kickback
Leg Lift
HAMSTRINGS – Dumbbells Only
Dumbbell Lunges
Calves – Dumbbells
Calf Raise On A Dumbbell
Dumbbell Seated One-Leg Calf Raise
Standing Dumbbell Calf Raise
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Body Weight and Dumbbell Exercises

Body Weight and Dumbbell Exercises

Ratings: (0)|Views: 36|Likes:
Published by Darko Volinkoski

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Published by: Darko Volinkoski on Nov 26, 2010
Copyright:Attribution Non-commercial


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