Dumbbells

It seeks to do the best muscle work with common tools such as dumbbells and some calisthenics exercises, maintaining a focus on the development of strength and muscle growth.

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Week 1

Bulgarian Split Squat (Dumbbell)

Goblet Squat

Step-Up (Weighted)

Seated Calf Raise

Hanging Leg Raise

Pierna A

Single Arm Row (Dumbbell)

Chin-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Dumbbell)

Incline Curl (Dumbbell)

Plank

Torso B

Romanian Deadlift (Dumbbell)

Hip Thrust (Dumbbell)

Reverse Lunge (Dumbbell)

Dumbbell Leg curl

Russian Twist (Dumbbell)

Pierna B

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Decline Crunch

Torso A

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