Intermediate Upper Day Program 1

The workout

1. 1

   Band-Resisted Shoulder Circles

   30s

   Perform controlled arm circles with light resistance band. Activates delts and stabilizers.

2. 2

   Wall-Slide to Y-Raise

   30s

   Slide arms up wall then lift off into a Y-shape. Mobilizes shoulders and upper back.

3. 3

   Standing Banded Row

   30s

   Row resistance band toward torso. Primes scapular retraction and rear delts.

4. 4

   Incline Dumbbell Press

   45s

   Press dumbbells from incline bench. Targets upper chest and shoulders.

5. 5

   Dumbbell Renegade Row

   45s

   Row from push-up position. Engages back and core simultaneously.

6. 6

   Z-Press with Dumbbells

   45s

   Press dumbbells overhead while seated on floor. Trains delts and core stability.

7. 7

   Alternating Dumbbell Curl to Press

   45s

   Curl dumbbells and press overhead alternately. Combines arms and shoulders.

8. 8

   Overhead Dumbbell Triceps Extension (Unilateral)

   45s

   Press one dumbbell overhead with one arm. Builds triceps and shoulder stability.

9. 9

   Wall Chest Opener

   30s

   Place palm on wall and rotate torso away. Stretches pecs and biceps.

10. 10

    Overhead Triceps Stretch

    30s

    Reach arm overhead and press elbow back. Stretches triceps and lats.