Beginner Upper Day 4

The workout

1. 1

   Band Pull-Down

   30s

   Pull band from overhead to chest. Activates lats and shoulders.

2. 2

   Wall Slide with Lift-Off

   30s

   Slide arms up wall and lift slightly off. Engages scapula and rotator cuff.

3. 3

   Shoulder Rolls

   30s

   Roll shoulders forward and back. Warms joints and improves mobility.

4. 4

   Incline Dumbbell Chest Fly

   45s

   Open and close arms on incline bench. Works upper chest.

5. 5

   Dumbbell Dead Row

   45s

   Row dumbbells with deadlift stance. Engages back and glutes.

6. 6

   Seated Arnold Press

   45s

   Press dumbbells while rotating palms. Trains all deltoid heads.

7. 7

   Dumbbell Hammer Curl to Press

   45s

   Curl and press dumbbells overhead. Combines arms and shoulders.

8. 8

   Overhead Triceps Dumbbell Pulse

   45s

   Pulse dumbbell up in overhead position. Targets triceps burn.

9. 9

   Wall Chest Open with Twist

   30s

   Place hand on wall and rotate torso. Opens chest and anterior delts.

10. 10

    Cross-Body Wrist Pull

    30s

    Pull hand across body. Stretches forearm and shoulder.