DB Bench Press
WEEK #3 / DAY #3: FULL BODY + CORE
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22s
Dumbbell Bench Press – 3 sets x 10 reps, 60 sec rest
Starting Position: Lie flat on a bench with your feet flat on the floor. Hold a dumbbell in each hand, positioned at chest level, palms facing forward.
Execution: Press the dumbbells up until your arms are fully extended, but do not lock the elbows. Slowly lower the dumbbells back to chest level, keeping the movement controlled.
Muscles Worked: Pectorals (chest), deltoids, triceps.
Form Tips: Keep your core tight, avoid arching your back, and ensure wrists stay neutral throughout the movement.
Up Next in WEEK #3 / DAY #3: FULL BODY + CORE
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DB Goblet Squat
Dumbbell Goblet Squats – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet shoulder-width apart, holding a dumbbell vertically at chest level, with both hands cupping the top end of the dumbbell.
Execution: Lower into a squat by pushing your hips back and bending your knees, keepin... -
DB Thrusters
Dumbbell Thrusters (Squat to Overhead Press) – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet shoulder-width apart, holding dumbbells at shoulder height, palms facing in.
Execution: Lower into a squat. As you stand back up, press the dumbbells overhead until your arms are fully ... -
Plank with Alternating Leg Lifts
Plank with Alternating Leg Lifts – 3 sets x 10 reps per side, 45 sec rest
Starting Position: Begin in a forearm or high plank position.
Execution: Lift one leg off the ground, hold briefly, and lower it back down. Alternate legs.
Muscles Worked: Core, glutes, lower back.
Form Tips: Keep your core...
