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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- dumbbell, dumbbells, mat, stable bench
- Muscle groups
- back, biceps, chest, glutes, hamstrings, quads, triceps
Exercises
1. One-arm dumbbell row
2 sets · 8-10 reps
Support torso, pull elbow toward hip and avoid twisting. Rest 45-90 seconds between sets as needed.
2. Dumbbell floor press
2 sets · 8-10 reps
Keep wrists stacked over elbows and lower upper arms gently. Rest 45-90 seconds between sets as needed.
3. Dumbbell goblet squat
2 sets · 8-10 reps
Hold weight close to chest and squat with controlled depth. Rest 45-90 seconds between sets as needed.
4. Dumbbell Romanian deadlift
2 sets · 8-10 reps
Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.
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