Two Dumbbells: Pull
From @weyt
The same pair of dumbbells and bench. For hip thrusts, rest your shoulders on the bench with one dumbbell across your hips.
Build musclemost sets 6 to 9 reps
Dumbbell Romanian Deadlifthamstrings · glutes4 × 8about 75% of best
Dumbbell Bent-Over Rowupper back · biceps4 × 8about 75% of best
Dumbbell Hip Thrustglutes · hamstrings3 × 9about 75% of best
Dumbbell Pulloverupper back · chest3 × 9about 75% of best
Hammer Curlbiceps · forearms3 × 8about 75% of best
Dumbbell Rear Delt Flyshoulders · upper back3 × 12about 70% of best
Reverse Crunchabs3 × 12bodyweight