The 4-Week Dumbbell Workout Plan Part 1: Chest And Back

BUILD-A-BACK!⠀First off lets start off with a lot of these exercises are going to overlap since there's a few exercise that basically hit the whole entire back, one being the deadlift since it almost hits the entire body. When your middle and lower back muscles are weak, you are more likely to experience low back pain. Strengthening the deeper muscles of the back, develops support for your spine and pelvis. This workout is perfect for gains and only take four weeks!

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