Intermediate Push 10: Dumbbell Press & Lateral Raise

The workout

1. 1

   Dumbbell Bench Press

   3 × 8

   Lie on bench and press dumbbells.

2. 2

   Dumbbell Lateral Raise

   3 × 10

   Raise arms to shoulder height.

3. 3

   Triceps Dip (Parallel Bars)

   3 × 12

   Lower and press up on dip bars.

4. 4

   Push-Up

   3 × 10

   Standard push-up.

5. 5

   Plate Front Raise

   2 × 12

   Raise weight plate to shoulder height.

6. 6

   Cat-Cow Stretch

   2 × 10

   Alternate arching and rounding back.

7. 7

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.

8. 8

   Dead Bug

   2 × 10

   Alternate opposite limbs.