# Home Workouts

## Chest

Bench Press · Fly · Chest Squeeze · Push-Up

### Workout

- 6 × 12-20+ Bench Press - Dumbbell
- 5 × 12+ Fly - Dumbbell
- 4 × 12-16+ Chest Squeeze - Isometric
- 5 × 10-13+ Push-Up


## Back & Biceps

Row (Bent-Over) · Row (Bent-Over, Neutral Grip) · Bicep Curl · Hammer Curl · Pull-Up

### Workout

- 6 × 12-16+ Row (Bent-Over) - Dumbbell
- 6 × 12+ Row (Bent-Over, Neutral Grip) - Dumbbell
- 4 × 12+ Bicep Curl - Dumbbell
- 4 × 12+ Hammer Curl - Dumbbell
- 5 × 1 Pull-Up


## Shoulders & Abs

Shoulder Press (Standing) · Lateral Raise · Flyes (Reverse) · Front Raise (Overhead)

### Workout

- 3 × 12+ Shoulder Press (Standing) - Dumbbell
- 4 × 8+ Lateral Raise - Dumbbell
- 4 × 8+ Flyes (Reverse) - Dumbbell
- 4 × 8+ Front Raise (Overhead) - Dumbbell