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How to Build a Bench Workout That Trains Your Whole Body at Home

A bench workout with an adjustable bench and dumbbells can train every major muscle group in three weekly sessions. This guide covers the push, pull, and lower-body split, starting weights, and how...

How to Build a Bench Workout With One Adjustable Bench

A bench workout uses one adjustable weight bench and a pair of dumbbells to train pressing, rowing, squatting and core patterns in a single full body session. Set the bench flat for the mid chest a...

Bench Workout Full Body: Complete Guide to Training All 9 Muscle Groups

A bench workout full body routine trains all nine major muscle groups using only an adjustable bench and dumbbells. This guide covers the best push, pull, lower body, and core exercises, a 3-day we...