Dumbbell Seated Shoulder Press – 3 sets x 10 reps, 60 sec rest
Starting Position: Sit on a bench with a back support, feet flat on the floor. Hold a dumbbell in each hand at shoulder height, palms facing forward.
Execution: Press the dumbbells overhead until your arms are fully extended but not l...

Dumbbell Chest Fly – 3 sets x 10 reps, 60 sec rest
Starting Position: Lie flat on a bench, holding a dumbbell in each hand with palms facing inward, arms extended directly over your chest.
Execution: Slowly lower the dumbbells in a wide arc until they are level with your chest. Keep a slight bend...

Bent Over Dumbbell Rows – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in each hand. Hinge at the hips, keeping your back flat, and let the dumbbells hang with your palms facing each other.
Execution: Pull the dumbbells towards your hips by r...

Dumbbell Hammer Curl to Wide Bicep Curl – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing each other.
Execution: Perform a hammer curl by lifting the dumbbells to your shoulders with palms still facing in. Lower t...

Side Plank Hold – 3 sets x 20 sec per side, 10 sec rest
Starting Position: Lie on your side with one forearm on the ground, elbow directly under the shoulder, and legs stacked.
Execution: Lift your hips off the ground, keeping your body in a straight line from head to heels. Hold for the designat...