ALL i have right now are two 20lb dumbells, a mat, and a swiss ball...mass build!

Question: Can anyone suggest any exercises to help build mainly arms/shoulders, lats and back with these items and only these items? # of reps/sets?

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Answers: Can anyone suggest any exercises to help build mainly arms/shoulders, lats and back with these items and only these items? # of reps/sets?

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go to youtube and type dumb-bell workout and choose the one that is 20 mins. Do this about three times daily. But I suggest you add more weight. I'm only 14 and I can do the workouts with two 40 pounders. Let me know if this helped.

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more reps the better

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you don't HAVE to use those items right? so do some pushups
you can do 3 sets of 12 to 20 repetitions with the dumbbells, or until you get tired

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Look for a book called the 12 Second Sequence by Jorge Cruise. He shows tons of stuff using the Swiss ball and hand weights.

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