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Muscle Groups
Abdominals
140
Anterior Deltoid
140
Biceps
168
Calves
88
Chest
145
Feet
10
Forearms
87
Front Shoulders
186
Gastrocnemius
19
Glutes
486
Gluteus Maximus
35
Gluteus Medius
44
Groin
8
Hamstrings
133
Hands
9
Inner Quadriceps
26
Inner Thigh
25
Lateral Deltoid
102
Lateral Hamstrings
10
Lateral Head Triceps
15
Lats
130
Long Head Bicep
13
Long Head Tricep
11
Lower Abdominals
34
Lower back
160
Lower Traps
7
Medial Hamstrings
12
Medial Head Triceps
14
Mid and Lower Chest
32
Neck
7
Obliques
93
Outer Quadricep
22
Posterior Deltoid
46
Quads
302
Rear Shoulders
57
Rectus Femoris
17
Short Head Bicep
10
Shoulders
190
Soleus
10
Tibialis
6
Traps
54
Traps (mid-back)
58
Triceps
174
Upper Abdominals
20
Upper Pectoralis
14
Upper Traps
15
Wrist Extensors
14
Wrist Flexors
19
Equipment
Band
127
Barbell
448
Bodyweight
392
Bosu-Ball
56
Cables
266
Cardio
132
Dumbbells
557
Kettlebells
362
Machine
152
Medicine-Ball
93
Plate
185
Recovery
287
Smith-Machine
81
Stretches
75
TRX
66
Vitruvian
52
Yoga
86
All Levels
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Equipment: Dumbbells
Difficulty: Novice
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Dumbbell Goblet Step Up
Quads
Dumbbells
Novice
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Dumbbell Glute Bridge
Quads
Dumbbells
Novice
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Dumbbell Shrug
Traps
Dumbbells
Novice
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Dumbbell Shrug
Upper Traps
Dumbbells
Novice
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Dumbbell Y Press
Triceps
Dumbbells
Novice
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Dumbbell Single Arm Upright Row
Traps
Dumbbells
Novice
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Dumbbell Seated Shrug
Upper Traps
Dumbbells
Novice
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Dumbbell Seated Shrug
Traps
Dumbbells
Novice
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Dumbbell Goblet Squat
Quads
Dumbbells
Novice
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Dumbbell Neutral Overhead Press
Triceps
Dumbbells
Novice
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