{"id":17653,"date":"2023-08-05T13:15:04","date_gmt":"2023-08-05T17:15:04","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=17653"},"modified":"2023-08-05T13:22:18","modified_gmt":"2023-08-05T17:22:18","slug":"dumbbell-and-bench-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/dumbbell-and-bench-workout-plan-with-pdf","title":{"rendered":"The Ultimate Dumbbell and Bench Workout Plan with PDF"},"content":{"rendered":"\n<p>Have a set of dumbbells and an adjustable weight bench at home? Check out this ultimate weekly workout routine that can help you improve your physique and take your fitness to the next level.<\/p>\n\n\n\n<p>This dumbbell and bench workout plan is suitable for all fitness enthusiasts, from males and females to beginners and intermediates.<\/p>\n\n\n\n<p>It involves training five days a week, 45-60 minutes a day.<\/p>\n\n\n\n<p>If you&#8217;re looking for an easy-to-follow and effective workout plan that includes <a href=\"https:\/\/thefitnessphantom.com\/weight-bench-dumbbell-exercises\" data-type=\"post\" data-id=\"6764\" target=\"_blank\" rel=\"noreferrer noopener\">dumbbell and weight bench exercises<\/a>, you can download this routine.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"so39S8SR\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-04-12T20:30:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Full Body Dumbbell Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"45-Minute Full Body Dumbbell Workout\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/so39S8SR-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/so39S8SR.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br><strong>Here&#8217;s a quick summary of the bench and dumbbell workout program.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Program Duration: 8-10 weeks<\/li>\n\n\n\n<li>Sessions\/week: 5 days a week<\/li>\n\n\n\n<li>Duration\/session: 45-60 minutes<\/li>\n\n\n\n<li>Split Type: Hybrid Split<\/li>\n\n\n\n<li>Workout Goal: Build muscle and improve shape<\/li>\n\n\n\n<li>Target Gender: Male and Female<\/li>\n\n\n\n<li>Difficulty Level: Beginner to Intermediate<\/li>\n\n\n\n<li>Equipment Require: Dumbbells and a flexible workout bench<\/li>\n\n\n\n<li>Alternate Workout Routine: <a href=\"https:\/\/thefitnessphantom.com\/no-bench-dumbbell-workout-plan\" data-type=\"post\" data-id=\"6058\" target=\"_blank\" rel=\"noreferrer noopener\">No-Bench Dumbbell Workout Plan<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Weekly Bench and Dumbbell Workout Routine<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Bench-and-dumbbell-workout-routine.jpg\" alt=\"Bench and dumbbell workout routine\" class=\"wp-image-17674\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Bench-and-dumbbell-workout-routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Bench-and-dumbbell-workout-routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Bench-and-dumbbell-workout-routine-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday &#8211; <\/strong>Chest, Shoulder, and Triceps<\/li>\n\n\n\n<li><strong>Tuesday &#8211;<\/strong> Legs and Glutes<\/li>\n\n\n\n<li><strong>Wednesday &#8211; <\/strong>Back, Biceps, and Core<\/li>\n\n\n\n<li><strong>Thursday &#8211; <\/strong>OFF<\/li>\n\n\n\n<li><strong>Friday &#8211;<\/strong> Quads, Chest, and Shoulder<\/li>\n\n\n\n<li><strong>Saturday &#8211;<\/strong> Back, Hamstrings, and Glutes<\/li>\n\n\n\n<li><strong>Sunday &#8211;<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p>This workout routine will allow you to train your large muscle group twice a week, such as the back, legs, and chest. Training large muscles twice a week helps build muscle and improves physique over time.<\/p>\n\n\n\n<p>If you exercise three times a week only, you can skip the Friday and Saturday workouts and train on alternate days.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Chest, Shoulder, and Triceps<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks (15-sec)<\/li>\n\n\n\n<li>High Knees (15-sec)<\/li>\n\n\n\n<li>Mountain Climber (15-sec)<\/li>\n\n\n\n<li>Bear Crawls (30-sec)<\/li>\n\n\n\n<li>Pushups (10 reps)<\/li>\n\n\n\n<li>Dumbbell Overhead Press (10 reps with light dumbbells)<\/li>\n\n\n\n<li>Repeat Twice<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Fly<\/td><td>2<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td>One-arm Triceps Extension<\/td><td>2<\/td><td>10\/arm<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Workouts with bench and dumbbells<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday &#8211; Legs and Glutes<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Front Leg Swings (10 reps\/leg)<\/li>\n\n\n\n<li>Jumping Jacks (15-sec)<\/li>\n\n\n\n<li>Lateral Leg Swings (10 reps\/leg)<\/li>\n\n\n\n<li>Bodyweight Squat (10 reps)<\/li>\n\n\n\n<li>Jumping Lunges (5 reps\/leg)<\/li>\n\n\n\n<li>Repeat Twice<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Squat<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Forward Lunges<\/td><td>2<\/td><td>10\/leg<\/td><td>1-min<\/td><\/tr><tr><td>Step-up<\/td><td>2<\/td><td>8\/leg<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Lying Leg Curl<\/a><\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td>Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"9966\" rel=\"noreferrer noopener\">Calf Raises<\/a><\/td><td>2<\/td><td>15\/leg<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Bench and dumbbell workout routine<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Wednesday &#8211; Back, Biceps, and Core<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks (15-sec)<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=jMc3MLSWrnk\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Push-ups<\/a> (5 reps)<\/li>\n\n\n\n<li>Mountain Climber (15-sec)<\/li>\n\n\n\n<li>Inchworm (30-sec)<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-lat-exercises-at-home#1_Bodyweight_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a> (10 reps)<\/li>\n\n\n\n<li>Repeat Twice<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#5_Conventional_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Conventional Deadlift<\/a><\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>2<\/td><td>10\/leg<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#4_45-Degree_Incline_Row\" target=\"_blank\" rel=\"noreferrer noopener\">45-Degree Incline Row<\/a><\/td><td>2<\/td><td>8\/leg<\/td><td>1-min<\/td><\/tr><tr><td>Spider Curl<\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=EOg5tQsc3Y4\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Low to High Chop<\/a><\/td><td>2<\/td><td>15\/leg<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Friday &#8211; Quads, Chest, and Shoulder<\/h3>\n\n\n\n<p><strong>Warm-up<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ankle Hops (15-sec)<\/li>\n\n\n\n<li>Burpees (5 reps)<\/li>\n\n\n\n<li>Mountain Climber (15-sec)<\/li>\n\n\n\n<li>Bear Crawls (30-sec)<\/li>\n\n\n\n<li>Leg Swings (10 reps\/leg)<\/li>\n\n\n\n<li>Pushups (5 reps)<\/li>\n\n\n\n<li>Repeat Twice<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-quad-exercises#5_Dumbbell_Goblet_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Goblet Squat<\/a><\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-extension\" data-type=\"post\" data-id=\"3695\">Leg Extension<\/a><\/td><td>3<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Fly<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Arnold Press<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#6_45-Degree_Incline_Chest_Supported_Row\" target=\"_blank\" rel=\"noreferrer noopener\">5-Degree Chest Supported Row<\/a><\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday &#8211; Back, Hamstrings, and Glutes<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks (15-sec)<\/li>\n\n\n\n<li>Mountain Climber (15-sec)<\/li>\n\n\n\n<li>Inchworm (30-sec)<\/li>\n\n\n\n<li>Superman Pull (10 reps)<\/li>\n\n\n\n<li>Single-leg RDL (5 reps\/leg)<\/li>\n\n\n\n<li>Repeat Twice<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#10_Pendlay_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Pendlay Row<\/a><\/td><td>3<\/td><td>10-15<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#13_I-Y-T_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">I-Y-T Raises<\/a><\/td><td>3<\/td><td>5-6<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell RDL<\/td><td>3<\/td><td>8-10<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hamstring-exercises#6_Dumbbell_Hamstring_March\" target=\"_blank\" rel=\"noreferrer noopener\">Hamstring March<\/a><\/td><td>2<\/td><td>6\/leg<\/td><td>45-sec<\/td><\/tr><tr><td>Glute Bridge<\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Crunches<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Dumbbell and Bench Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-0f18dd9a-4a78-4506-bd07-d3aa46fed522\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-and-Bench-Workout-Program-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell-and-Bench-Workout-Program-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dumbbell-and-Bench-Workout-Program-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-0f18dd9a-4a78-4506-bd07-d3aa46fed522\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips and Instructions to Maximize Your Results<\/strong><\/h2>\n\n\n\n<p>Having a set of dumbbells and a weight bench is enough to build a decent physique at home.<\/p>\n\n\n\n<p>You can perform various exercises from the upper to the lower body with only dumbbells and a workout bench. <\/p>\n\n\n\n<p>You can follow the above workout program to train your entire body in an organized way and build a firm and defined physique.<\/p>\n\n\n\n<p><strong>Here are a few tips you can follow to achieve better results:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up: <\/strong>Always start your workout with 5 minutes of <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">low-impact warm-up exercises<\/a>. Warm-up exercises increase heart rate and body temperature and prepare your muscles for lifting weights.<\/li>\n\n\n\n<li><strong>Workout when you feel active:<\/strong> You can work out at any time of the day, but make sure when you train, you stay focused on your workout.<\/li>\n\n\n\n<li><strong>Pre-workout meal:<\/strong> It is best to have some light snacks or drinks 30 minutes before the workout. For example, you can consume dried fruits, oatmeal, energy bars, whey protein, peanut butter toast, etc.<\/li>\n\n\n\n<li><strong>Post-workout meal:<\/strong> A protein-rich post-workout meal helps rebuild broken tissue and stimulate muscle growth. You can have whey isolate protein, oatmeal, roasted chicken, boiled eggs, and banana in your post-workout meal.<\/li>\n\n\n\n<li><strong>Progressive Overload: <\/strong>Increase the load, the number of reps and sets, and the session duration as you progress further. Pushing your limit to a certain extent may help you build muscle faster.<\/li>\n\n\n\n<li><strong>Change exercises in subsequent weeks:<\/strong> There are countless exercises you can do with dumbbells and bench, but doing them all isn&#8217;t possible in one week. So, make sure you perform a variety of exercises each week. Below are some useful exercises you can include in your program.<\/li>\n<\/ul>\n\n\n\n<p><strong>Helpful Resources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/a-guide-to-the-dumbbell-leg-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">15 Best Dumbbell Leg Exercises to Bolster Lower Body<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/wp-admin\/post.php?post=555&amp;action=edit\" target=\"_blank\" rel=\"noreferrer noopener\">The 10 Best DB Exercises for Strong Back<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">15 Best Dumbbell Bicep Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms\" target=\"_blank\" rel=\"noreferrer noopener\">9 Best Dumbbell Triceps Exercises for Toned Arms<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders\" target=\"_blank\" rel=\"noreferrer noopener\">The 10 Best Dumbbell Shoulder Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">18 Best Dumbbell Chest Exercises<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Have a set of dumbbells and an adjustable weight bench at home? Check out this ultimate weekly workout routine that can help you improve your physique and take your fitness to the next level. This dumbbell and bench workout plan is suitable for all fitness enthusiasts, from males and females to beginners and intermediates. It &#8230; <a title=\"The Ultimate Dumbbell and Bench Workout Plan with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/dumbbell-and-bench-workout-plan-with-pdf\" aria-label=\"Read more about The Ultimate Dumbbell and Bench Workout Plan with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":17673,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[119,256,475],"tags":[388,106,381],"class_list":["post-17653","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dumbbell-exercises","category-free-workout-plans","category-home-workout-plan","tag-dumbbell-exercises","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17653","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=17653"}],"version-history":[{"count":21,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17653\/revisions"}],"predecessor-version":[{"id":17677,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17653\/revisions\/17677"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/17673"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=17653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=17653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=17653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}