Beginner Upper Day 5

The workout

1. 1

   Standing Band Chest Opener

   30s

   Pull resistance band apart behind back. Opens chest and warms shoulders.

2. 2

   Wall-Facing Arm Raise

   30s

   Stand close to wall and lift arms up. Improves scapular mobility.

3. 3

   Torso Twists with Arms Extended

   30s

   Twist gently side to side with arms straight. Warms thoracic spine.

4. 4

   Dumbbell Squeeze Press

   45s

   Press dumbbells together while lifting. Engages chest and inner pecs.

5. 5

   Dumbbell Incline Row

   45s

   Row from incline position. Strengthens upper back.

6. 6

   Seated Dumbbell Lateral Raise

   45s

   Raise dumbbells out to side while seated. Works delts.

7. 7

   Crossbody Dumbbell Curl

   45s

   Curl across the body. Targets short head of biceps.

8. 8

   Overhead Dumbbell Triceps Press

   45s

   Press dumbbell overhead using both hands. Works triceps.

9. 9

   Door Frame Chest Opener

   30s

   Place hand inside doorway and step forward. Opens pecs.

10. 10

    Standing Shoulder Roll Down

    30s

    Drop chin and roll shoulders forward. Releases upper back tension.