Intermediate Upper Day Program 2

The workout

1. 1

   Standing Band Pull-Apart with Hold

   30s

   Pull resistance band apart and pause. Activates upper back and postural muscles.

2. 2

   Wall Shoulder Clock Reach

   30s

   Reach arms to 12-3-6 o'clock on wall. Improves shoulder mobility and awareness.

3. 3

   Standing Crossbody Arm Swing

   30s

   Swing arms across chest dynamically. Warms up shoulders and pecs.

4. 4

   Flat Dumbbell Press

   45s

   Press dumbbells while lying flat. Builds chest, shoulders, and triceps.

5. 5

   Single-Arm Dumbbell Row on Bench

   45s

   Row dumbbell while supporting on bench. Focuses on lats and rear delts.

6. 6

   Standing Dumbbell Arnold Press

   45s

   Rotate dumbbells during press. Targets full shoulder range.

7. 7

   Incline Dumbbell Curl

   45s

   Curl from incline bench. Stretches and isolates biceps.

8. 8

   Overhead Dumbbell Skull Crusher

   45s

   Lower dumbbells behind head and press. Works triceps.

9. 9

   Standing Biceps Wall Stretch

   30s

   Extend arm on wall and rotate outward. Stretches biceps and shoulder.

10. 10

    Wall-Supported Overhead Shoulder Stretch

    30s

    Reach hands up wall and lean forward. Stretches shoulders and lats.