• Dumbbell Bicep Curl
  Main Muscle Worked: Biceps
  Other Muscles Worked: None

• Dumbbell Triceps Extension
  Main Muscle Worked: Triceps
  Other Muscles Worked: None

• Flexor Incline Dumbbell Curls
  Main Muscle Worked: Biceps
  Other Muscles Worked: None

• Hammer Curls
  Main Muscle Worked: Biceps
  Other Muscles Worked: Forearms

• Lying Tricep Extensions Across Face
  Main Muscle Worked: Triceps
  Other Muscles Worked: None

• Lying Tricep Extension
  Main Muscle Worked: Triceps
  Other Muscles Worked: None

• Palms Down Dumbbell Wrist Curl
  Main Muscle Worked: Forearms
  Other Muscles Worked: None

• Palms Up Dumbbell Wrist Curl
  Main Muscle Worked: Forearms
  Other Muscles Worked: None

• Around The World
  Main Muscle Worked: Chest
  Other Muscles Worked: Shoulders

• Bent Arm Dumbbell Pullover
  Main Muscle Worked: Chest
  Other Muscles Worked: Triceps, Shoulders, Lats

• Decline Dumbbell Bench Press
  Main Muscle Worked: Chest
  Other Muscles Worked: Triceps, Shoulders

• Dumbbell Bench Press
  Main Muscle Worked: Chest
  Other Muscles Worked: Triceps, Shoulders

Equipment required:
Bench, dumbbells

• Dumbbell Flyes
  Main Muscle Worked: Chest
  Other Muscles Worked: Triceps, Shoulders

• Push-Ups (Close and Wide Hand Positions)
  Main Muscle Worked: Chest
  Other Muscles Worked: Triceps, Shoulders

• Push-Ups
  Main Muscle Worked: Chest
  Other Muscles Worked: Triceps, Shoulders

• Push-Ups With Feet Elevated
  Main Muscle Worked: Chest
  Other Muscles Worked: Triceps, Shoulders

• Incline Dumbbell Flyes - With A Twist
  Main Muscle Worked: Chest
  Other Muscles Worked: Shoulders

• Airbike
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None

• Butt Up
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None

• Cross Body Crunch
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None

• Crunches
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None
  

• Decline Oblique Crunch
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None

• Decline Reverse Crunch
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None

• Flat Bench Leg Pull-In
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None

• Hanging Leg Raise
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None

• Hanging Knee Raise To The Side
  Main Muscle Worked: Abdominals
  Other Muscles Worked: None

• Butt Lift
  Main Muscle Worked: Glutes
  Other Muscles Worked: None

• Dumbbell Seated Calf Raise
  Main Muscle Worked: Calves
  Other Muscles Worked: None

• Dumbbell Rear Lunge
  Main Muscle Worked: Quadriceps
  Other Muscles Worked: Calves, Glutes

• Dumbbell Rear Lunge
  Main Muscle Worked: Quadriceps
  Other Muscles Worked: Calves, Glutes

• Glute Kickback
  Main Muscle Worked: Glutes
  Other Muscles Worked: Hamstrings

• Dumbbell Arnold Press
  Main Muscle Worked: Shoulders
  Other Muscles Worked: Triceps

• Dumbbell Shoulder Press
  Main Muscle Worked: Shoulders
  Other Muscles Worked: Triceps

• Front Dumbbell Raise
  Main Muscle Worked: Shoulders
  Other Muscles Worked: None

• Handstand Push-Ups
  Main Muscle Worked: Shoulders
  Other Muscles Worked: None

• Lying Rear Delt Raise
  Main Muscle Worked: Shoulders
  Other Muscles Worked: None

Equipment required:
Bench, dumbbells

• Reverse Flyes
  Main Muscle Worked: Shoulders
  Other Muscles Worked: None

• Side Lateral Raise
  Main Muscle Worked: Shoulders
  Other Muscles Worked: None

• One Armed Chin Up
  Main Muscle Worked: Middle Back
  Other Muscles Worked: Biceps, Forearms, Lats

• One Armed Dumbbell Bench Row
  Main Muscle Worked: Middle Back
  Other Muscles Worked: Biceps, Lats

• Mixed Chin Grip
  Main Muscle Worked: Middle Back
  Other Muscles Worked: Biceps, Lats

• Lying Cambered Barbell Row
  Main Muscle Worked: Middle Back
  Other Muscles Worked: None

• Middle Back Shrug
  Main Muscle Worked: Middle Back
  Other Muscles Worked: Shoulders, lats

• Stiff Legged Dumbbell Deadlift
  Main Muscle Worked: Lower Back
  Other Muscles Worked: Hamstrings