Home Bodybuilding Workout Program

Home Muscles Growth Workout Program

You can do this as 3 days home workout. All you need is a pair of dumbells.

If you feel some exercises is too much for you simple lower amount of sets and reps.

If this is too easy add more sets.


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1. Squats: 3 sets x15 reps;
2. Pushups: 3 sets x 12 reps;
3. Standing Biceps Dumbell Curl: 3 sets x 10-14 reps;
4. Triceps Kicks Backs : 3 sets x 15 reps;
5. Standing Dumbell Lateral Raise 3 sets x 15 reps;
6. Dumbbell Bent-over Row: 3 sets x 15 reps; (you can do this easily by keeping your right elbow on the right knee while working with Dumbell with left hand)
7. Abs: Lying Down Ab Bycicle: 4 sets x 20-25 reps; or you can do any other exercise for abs which you like
10 min stretching after workout.

Drink lots of water.

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We wish you good luck and dont forget that it is better to move slowly than to not move at all!

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