Dumbbell bench press, which is quite similar to barbell bench press, it a superb chest exercise for working the stabilizers, allow for a full range of motion, and promote full pectoral muscular recruitment.

An absolute biceps scorcher. 3-part curls involve performing 3 varying sets of 7 repetitions in tandem, i.e. without resting.

Arnold presses are a fundamental strength and mass building exercise that place focus on the front and middle deltoids. In addition, front presses engage the stabilizer muscles.

Using a barbell across the shoulders for additional weight, lunges (barbell) target the glutes and quadriceps immensely. Caution must be taken as the additional overhead weight requires more balance.