Beginner Upper Day 7

The workout

1. 1

   Band Overhead Reach

   30s

   Pull resistance band overhead and behind. Mobilizes shoulders and spine.

2. 2

   Wall Slide Reach

   30s

   Slide forearms up the wall while reaching overhead. Activates upper back.

3. 3

   Shoulder Taps

   30s

   Tap opposite shoulder while maintaining posture. Warms shoulders and core.

4. 4

   Flat Dumbbell Chest Press

   45s

   Lie flat and press dumbbells upward. Works pecs and triceps.

5. 5

   Bent-Over Dumbbell Row with Pause

   45s

   Pause at top of row. Improves back activation and control.

6. 6

   Seated Dumbbell Y Press

   45s

   Press dumbbells upward in Y pattern. Targets delts and stability.

7. 7

   Alternating Supinated Bicep Curl

   45s

   Curl one dumbbell at a time with palms up. Isolates biceps.

8. 8

   Seated Overhead Triceps Extension

   45s

   Press dumbbell overhead using both hands. Focuses on triceps.

9. 9

   Standing Chest Stretch with Arm Press

   30s

   Push arms back while holding chest up. Opens pecs.

10. 10

    Wall Rear Delt Stretch

    30s

    Cross arm behind back and press against wall. Loosens rear shoulder.