Intermediate Push 5: Flat Press & Dumbbell Raise

The workout

1. 1

   Flat Dumbbell Press

   3 × 8

   Lie on bench and press dumbbells upward.

2. 2

   Dumbbell Lateral Raise

   3 × 10

   Raise arms to shoulder height.

3. 3

   Cable Overhead Triceps Extension

   3 × 12

   Face away from cable and extend arms overhead.

4. 4

   Push-Up

   3 × 10

   Full push-up.

5. 5

   Barbell Upright Row (Light)

   2 × 12

   Pull bar vertically to chest height.

6. 6

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.