Gym Barbell Push and Pull — Build 38
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A 30-minute intermediate strength workout at home with resistance bands. Includes a brief warm-up and controlled rest between sets. Choose resistance that allow
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Build My Fitness Plan- Duration
- 30 min
- Difficulty
- intermediate
- Equipment
- resistance band
- Muscle groups
- back, glutes, legs, shoulders, upper-back
Exercises
1. Resistance band squat
3 sets · 8-12 reps
Stand on band safely and squat with even foot pressure.
2. Resistance band overhead press
3 sets · 8-12 reps
Press upward slowly with band anchored under feet.
3. Resistance band row
3 sets · 8-12 reps
Anchor band securely and draw elbows back without shrugging.
4. Resistance band pull-apart
3 sets · 8-12 reps
Keep ribs down and pull band apart at chest level.
5. Resistance band lateral walk
3 sets · 8-12 reps
Take small side steps while maintaining gentle band tension.
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