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By following this weekly workout program, you should be able to build muscle and improve your overall fitness using just the equipment you have at home. Just remember to adjust the weights and resistance bands as needed to ensure that you are challenging yourself and making progress over time. And as always, make sure to stay hydrated, eat a balanced diet, and get plenty of rest to support your body's recovery and growth
Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Push-Up
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell Alternating Tricep Extension
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4x12 reps |
rest: 60s
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Bench Dip
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4x12 reps |
rest: 60s
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Dumbbell Squat
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4x10 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x12 reps |
rest: 60s
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Dumbbell Lunge
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4x12 reps |
rest: 60s
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Bridge
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4x8 reps |
rest: 60s
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Dumbbell Calf Raise
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4x20 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x10 reps |
rest: 60s
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Cable Rope Face Pull
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4x12 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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Kettlebell Goblet Squat
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Deadlift
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4x10 reps |
rest: 60s
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Dumbbell Arnold Press
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4x10 reps |
rest: 60s
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Dumbbell Lunge
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4x12 reps |
rest: 60s
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Band Cross-Over
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1x8 reps |
rest: 60s
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