This article was originally published here.

The dumbbells are essential accessories in bodybuilding and are used to exercise both the upper and lower body, and even the abs. For all of the following exercises, you can perform 4 sets of 12 repetitions by gradually adjusting the weight as you improve. The recovery time can vary from 30 seconds to 1 minute for the large muscle chains.

What exercises can you do with the Kit 20?
1. Arms

Biceps, Triceps, Shoulders

You can do the following exercises:

-Lateral raises

-Upright rows

-Bench presses

-Overhead extensions

-Skull crushers


2. The back

You can do the following exercises:

-Rowing (concentric, hammer hold, etc.)

You can finish off this session with a series of ab exercises, especially the following exercises:

-Russian twist

-Weighted crunches

3. Legs

Quadriceps and hamstrings

You can do the following exercises:

-Weighted lunges

-Straight leg lifts

-Dated single-leg squat