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7-Day Home Gym Workout with SNODE Adjustable Dumbbells & an Adjustable Weight Bench

7-Day Home Gym Workout with SNODE Adjustable Dumbbells

7-Day Home Gym Workout with SNODE Adjustable Dumbbells & an Adjustable Weight Bench

Getting fit from the comfort of your home has never been easier, especially with the right tools in hand. SNODE Adjustable Dumbbells together with an adjustable weight bench offer a versatile setup for a comprehensive, full-body workout. 

Let’s dive into a seven-day home gym workout plan tailored to these amazing fitness tools.

Day 1: Chest & Triceps

Bench Press

Position: Lay flat on the bench.

Action: Using the dumbbells, push up until arms are fully extended and slowly bring them down.

Sets: 3 x 12.

Dumbbell Flyes

Position: Lay flat.

Action: With a slight bend in the elbow, open arms wide and squeeze the chest as you bring the dumbbells back together.

Sets: 3 x 12.

Skull Crushers

Position: Lay flat.

Action: Hold the dumbbells over your head. Keeping your upper arms stationary, lower the dumbbells by bending your elbows and then push them back up.

Sets: 3 x 12.

Day 2: Back & Biceps

Single Arm Row

Position: One knee and one hand on the bench, opposite foot on the floor.

Action: Holding a dumbbell in your free hand, row it towards your hip.

Sets: 3 x 12 per side.

Dumbbell Deadlift

Position: Stand upright.

Action: Keeping your back straight, hinge at the hips and lower the dumbbells along your legs. Return to the start.

Sets: 3 x 12.

Hammer Curls

Position: Stand upright.

Action: Curl the dumbbells while keeping your thumbs pointing up.

Sets: 3 x 12.

Day 3: Legs & Abs

Goblet Squats

Position: Hold one dumbbell close to your chest.

Action: Squat down and then stand back up.

Sets: 3 x 15.


Position: Hold a dumbbell in each hand at your side.

Action: Step forward into a lunge and then return to the start. Alternate legs.

Sets: 3 x 12 per leg.

Russian Twists

Position: Sit on the bench with feet elevated.

Action: Hold one dumbbell with both hands in front of you and rotate your torso, touching the dumbbell to each side of the bench.

Sets: 3 x 20.

Day 4: Shoulders & AbsDay 4: Shoulders & Abs

Shoulder Press

Position: Sit on the bench with a straight back.

Action: Press the dumbbells from shoulder height to above your head.

Sets: 3 x 12.

Lateral Raises

Position: Stand upright.

Action: Raise the dumbbells to the sides until they reach shoulder height.

Sets: 3 x 12.

Plank Dumbbell Pull Through

Position: Plank position with a dumbbell beside your right hand.

Action: With your left hand, reach under and pull the dumbbell to your left side. Switch hands and repeat.

Sets: 3 x 10 per side.

Day 5: Full Body

Renegade Rows

Position: Plank position holding the dumbbells.

Action: Row one dumbbell to your hip while balancing on your other side, then switch.

Sets: 3 x 10 per side.

Dumbbell Thrusters

Position: Hold a dumbbell in each hand at shoulder height.

Action: Squat down, then explode up, pressing the dumbbells overhead.

Sets: 3 x 12.

Bench Step Ups

Position: Holding a dumbbell in each hand at your sides.

Action: Step up onto the bench and then step down.

Sets: 3 x 10 per leg.

Day 6: Active Recovery

Engage in light activities such as walking, stretching, or yoga. This will promote muscle recovery and flexibility.

Day 7: Rest Day

It’s essential to give your body complete and adequate rest, allowing your muscles to recover and grow. Enjoy this day, and get ready for the upcoming week!

Remember, consistency is key.

After you’ve gotten through this 7-day workout plan once, feel free to repeat it again and again, while slowly increasing the weight you are lifting. 

With the SNODE Adjustable Dumbbells and an adjustable weight bench, you have all the tools you need for a powerful and diverse workout regimen, right in your home. 

Visit for more tips and tricks and for all your home gym equipment needs!

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