Friday Double-Duty

Use a pair of moderate dumbbells you can move for steady, unbroken sets of 12-15 on the first movement and 10-12 on the second. If you only have one dumbbell, do the presses one arm at a time and use goblet squats or staggered-stance RDLs for the deadlift pattern—great for a tight home-gym session. Inspired by today's trends — Dumbbell-Only Workout Program for Beginners - Macros Inc.

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