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04 One-arm rowing You train your back effectively and functionally with one-arm rows or one-arm dumbbell rowing, especially your latissimus dorsi.

The exercises include a one-mile jog as a warm-up, dumbbell lunge – 3 sets at 30 seconds per leg, single-leg hip extension – 3 sets of 15 reps per leg, leg curl – 3 sets of 12 reps, romanian ...

Single-arm Farmer's Carry How to do it: Grab a heavy dumbbell in one hand, keep your chest up and shoulder blades squeezed, and walk forward.

Overhead tricep extension Stand with your feet hips-width apart. Grab one dumbbell with each hand and extend both arms straight up overhead. Bring your hands together so that the weights are touching.