Intermediate Upper Day Program 3

The workout

1. 1

   Wall Slide with External Rotation

   30s

   Slide arms up wall and rotate outward. Activates shoulders and rotator cuff.

2. 2

   Band Pull-Down to Chest

   30s

   Pull band from overhead to chest. Engages scapula and lats.

3. 3

   Arm Circles with Dumbbells

   30s

   Use light dumbbells to perform arm circles. Warms up delts and increases blood flow.

4. 4

   Incline Dumbbell Squeeze Press

   45s

   Press dumbbells together on incline bench. Emphasizes chest contraction.

5. 5

   Chest-Supported Dumbbell Row

   45s

   Row on incline bench. Builds upper back without core strain.

6. 6

   Dumbbell Upright Row

   45s

   Pull dumbbells toward chest. Trains traps and delts.

7. 7

   Dumbbell Spider Curl

   45s

   Lie prone on incline bench and curl. Maximizes bicep tension.

8. 8

   Seated Dumbbell Overhead Extension

   45s

   Press dumbbell overhead using both hands. Targets triceps.

9. 9

   Doorframe Shoulder Stretch

   30s

   Lean into doorframe with arms raised. Opens shoulders and chest.

10. 10

    Overhead Wrist Pull

    30s

    Reach arm overhead and pull wrist. Stretches shoulders and lats.