Intermediate Upper Day Program 10

The workout

1. 1

   Overhead Band Pull-Apart

   30s

   Pull resistance band apart overhead. Activates shoulders and lats.

2. 2

   Wall Slide to Overhead Reach

   30s

   Slide arms up wall into full reach. Mobilizes shoulders and thoracic spine.

3. 3

   Band-Resisted Arm Circles

   30s

   Use light band tension while circling arms. Warms up rotator cuff and delts.

4. 4

   Dumbbell Floor Press with Band

   45s

   Press dumbbells from floor with added band. Enhances chest and triceps tension.

5. 5

   Single-Arm Bent-Over Row with Twist

   45s

   Row dumbbell while rotating slightly. Engages back and obliques.

6. 6

   Standing Dumbbell Y-Press

   45s

   Press dumbbells in Y-shape overhead. Targets delts and upper back.

7. 7

   Zottman Curl to Shoulder Press

   45s

   Curl dumbbells and rotate into shoulder press. Combines arms and shoulders.

8. 8

   Overhead Dumbbell Skull Crusher

   45s

   Lower dumbbells behind head and extend. Isolates triceps.

9. 9

   Wall-Assisted Chest Stretch

   30s

   Press arm against wall and lean away. Opens chest and shoulders.

10. 10

    Overhead Shoulder and Triceps Stretch

    30s

    Reach behind head and pull elbow. Stretches triceps and upper lats.