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All you need is an adjustable bench and some dumbbells. This is beginner - intermediate
Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Bench Leg Raise (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Supinated One-Arm Wrist Curl
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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