This exercise targets your legs and glutes, performed in 3 sets of 10 reps per side. Maintain a controlled tempo of 2120 to maximize.

Focuses on shoulders and triceps. Execute 3 sets of 12 reps with a tempo of 2111, ensuring explosive movements followed by controlled.

Engages hamstrings and lower back muscles. Complete 3 sets of 12 reps with a tempo of 2020, emphasizing proper form to avoid back rounding.

 Works chest and glutes effectively. Perform 3 sets of 12 reps, maintaining a tempo of 2120 to keep muscles under tension throughout.

 Challenges core stability and balance. Do 3 sets of 12 reps with a tempo of 2120, focusing on controlled leg movements over a dumbbell.

Strengthens upper back and biceps. Complete 3 sets of 10 reps with a tempo of 2120, ensuring proper hinge at the hips and controlled.

Targets biceps and forearms. Perform 3 sets of 10 reps per side with a tempo of 2120, maintaining strict form and controlled movements.

Engages triceps muscles. Execute 3 sets of 12 reps with a tempo of 2020, focusing on stable overhead positioning and controlled.