3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
BackBeginnerCompound
Band Row
Seated or standing row with a resistance band.
Benefits
- Back work anywhere
- Gentle on joints
How to do it
- Anchor the band at chest height or around the feet
- Pull elbows back, chest up
- Slow return
Common mistakes
- Leaning back to pull
- Letting the band snap back
Starting prescription
- sets
- 3
- reps
- 12–20
- Rest
- 60 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
Similar
Harder
Programs that use it
3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time