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DB Chest Fly
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... -
DB Front Raise
Dumbbell Front Raise – 3 sets x 10 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing down.
Execution: Lift the dumbbells in front of you until your arms are parallel to the floor. Lower the dumbbells back to the star... -
DB Single Arm Row
Dumbbell Single-Arm Row – 3 sets x 10 reps per side, 60 sec rest
Starting Position: Place one knee and one hand on a bench, keeping the other leg on the floor and the dumbbell in the opposite hand. Keep your back flat and core engaged.
Execution: Pull the dumbbell towards your hip by retracting y... -
DB T-Raise
Dumbbell T-Raise – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing each other.
Execution: Raise your arms out to the sides until your body forms a "T" shape. Slowly lower back to the starting position.
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Side Plank Thread the Needle
Side Plank Thread the Needle – 3 sets x 10 reps per side, 45 sec rest
Starting Position: Begin in a side plank position with your forearm on the ground and your top arm extended toward the ceiling.
Execution: Rotate your torso and thread your top arm underneath your body, then return to the start...
