DB Seated Shoulder Press
WEEK #3 / DAY #1: UPPER BODY + CORE
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23s
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 locked. Slowly lower the dumbbells back to shoulder height.
Muscles Worked: Shoulders (deltoids), triceps, upper chest.
Form Tips: Keep your back pressed against the bench and avoid arching your lower back during the press.
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Incline Push-Ups – 3 sets x 10 reps, 45 sec rest
Starting Position: Place your hands shoulder-width apart on the edge of a bench, with your body in a straight line from head to heels.
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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.
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Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in.
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