Intermediate Upper Day Program 6

The workout

1. 1

   Scapular Wall Press

   30s

   Push back against wall with arms in goalpost position. Engages upper back and posture.

2. 2

   Banded External Shoulder Rotation

   30s

   Rotate forearm outward with resistance band. Activates rotator cuff.

3. 3

   Dynamic Hug with Band

   30s

   Open and close arms around chest using band. Warms up shoulders and pecs.

4. 4

   Flat Dumbbell Press with Pause

   45s

   Pause at bottom of press for control. Trains chest and stability.

5. 5

   Bent-Over Dumbbell Row (Neutral Grip)

   45s

   Row dumbbells with palms facing in. Targets lats and rear delts.

6. 6

   Standing Dumbbell Front Raise

   45s

   Raise dumbbells forward to shoulder height. Works anterior delts.

7. 7

   Alternating Dumbbell Hammer Curl

   45s

   Curl with palms facing in. Trains biceps and brachialis.

8. 8

   Dumbbell Kickbacks

   45s

   Extend arms behind from bent position. Focuses on triceps.

9. 9

   Doorway Chest Stretch

   30s

   Place arms in doorway and lean forward. Stretches chest and front delts.

10. 10

    Cross-Body Shoulder Stretch

    30s

    Pull one arm across chest. Stretches shoulder and upper back.