Fat.Mans.Fitness
where we go from fat to fit
Most of these exercises are done with dumbbells. The reason is that they have much more versatility and you don't need much space to do workouts. Using dumbbells allows you to train one side of you body at a time, which is great for curing any strength imbalances. and because each limb moves independently, your core has to brace harder which strengthens the mid-section.
ABS
russian twists
sit-ups
reverse hyper-extensions
stability ball twists
knee raise
oblique crunch
oblique twists
medicine russian twists
one leg v-ups
sit-ups w/ reach
v-ups
wood choppers
seated wood choppers
sit-ups
sit-ups w/ twist
twists
BACK
bench rows
deadlifts
lying extensions
single leg rows
good mornings
standing rows
stability ball rows
sand bag rows
CHEST
bench press
alt. arm bench press
incline bench press
flys
incline flys
single arm press
stability ball press
pull-overs
kneeling chest pass
seated chest pass
pec-deck
TRICEPS
kickbacks
lying extensions
extensions
dips
single arm extensions
BICEPS
concentration curls
curls
incline curls
single leg curls
preacher curls
supine curls
wall sit curls
LEGS
single leg squat
bulgarian split squat
double lunge
lateral squats
lunges
split squat
squats
step-ups
sumo squats
lateral lunge
walking lunge
sand bag drag
side lunge
overhead squat
side to side step-up
overhead split squat
SHOULDERS
front raises
shouldering
lateral raises
single arm clean and press
seated press
shrugs
upright rows
reverse fly
