Beginner Upper Day 3

The workout

1. 1

   Band Dislocates

   30s

   Hold band wide and rotate over head and back. Mobilizes shoulders and chest.

2. 2

   Scapular Wall Push

   30s

   Push against wall engaging scapula. Activates upper back.

3. 3

   Arm Swings with Torso Twist

   30s

   Swing arms across body with gentle trunk rotation. Warms shoulders and spine.

4. 4

   Flat Dumbbell Chest Fly

   45s

   Open arms wide with slight bend, bring dumbbells together. Stretches and works pecs.

5. 5

   Two-Arm Dumbbell Row

   45s

   Row dumbbells to hips while bent over. Strengthens back and posture.

6. 6

   Seated Front Raise with Dumbbells

   45s

   Lift dumbbells forward to shoulder height. Focuses on front delts.

7. 7

   Zottman Curl

   45s

   Curl up palms up, lower palms down. Builds biceps and forearms.

8. 8

   Lying Dumbbell Skull Crusher

   45s

   Lower dumbbells toward forehead and extend. Targets triceps safely.

9. 9

   Doorway Chest Stretch

   30s

   Stand in doorway with arm raised and lean forward. Opens chest and shoulder.

10. 10

    Overhead Arm Pull

    30s

    Reach one arm overhead and pull with opposite hand. Stretches triceps and lats.