# Home Workouts

## Chest

Bench Press · Fly · Chest Squeeze · Push-Up

### Workout

- 3 × 8-12+ Bench Press (Incline) - Dumbbell
- 4 × 8-12+ Bench Press - Dumbbell
- 3 × 8-12+ Push-Up


## Back & Biceps

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

### Workout

- 3 × 12 Pull-Up
- 3 × 6-8 Row (Incline) - Dumbbell
- 3 × 8-10 Row (Single-Arm) - Dumbbell
- 3 × 12+ Bicep Curl - Dumbbell
- 3 × 8+ Hammer Curl - Dumbbell


## Shoulders & Abs

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

### Workout

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