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bicep curls
dumbbell lifts with your hands facing upward.
lateral raises
dumbbell wing lifts.
back
dumbbell wing lifts with your hands facing up (thumbs out) and
your back leaned to the front, slightly bending your knees
forward.
forearms
single dumbbell lift with your arms stretched forward.
crunch abs
classical ab workout. put your hands either over the pecs or
besides your head.
leg abs (reverse crunch)
legs straight without touching the floor, then crunch them up
until your knees almost touch your pecs.
corkskrew abs
sit with your legs above the ground and your hands on the
floor by the side, then pull your knees in to one side, then
push out, then the other side.
rocky abs (dragon flag)
based on the workout rocky does in Rocky IV. legs straight
without touching the floor, core tight, then bring them all
the way up along with the core until the only part of your
body on the ground are your shoulders and hands.
russian abs
sit with your legs straight above the ground, then twist your
core trying to touch the floor on each side. you can also
bend your knees a bit.
push-ups
classical ones (hands besides the pecs or above) focused on
arms and pecs (by placing your hands further away or closer).
glutes
stand up, then raise one leg straight up to the back, then the
other, while keeping your back straight and facing forward.
calves
while holding a couple of dumbbells, bend your knees slightly
forward and begin raising your heels from the ground, standing
on the tips, then back down.
floor dumbbell press
lay down on the floor, grab a dumbbell with each hand,
position the arms 45° from the torso and start pushing them
up, then down with control.
flutter kicks
TBD
squats
TBD
weighted squats
TBD
pull-ups with grounded heels
TBD
parallel bar chest dips
TBD
single bar chest dips
TBD
parallel bar pull-ups with grounded heels
TBD
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