DB Bench Press
WEEK #4 / DAY #3: UPPER 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 #4 / DAY #3: UPPER BODY + CORE
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DB Pullover
Dumbbell Pullover – 3 sets x 12 reps, 60 sec rest
Starting Position: Lie perpendicular on a bench with only your upper back on the bench and your hips elevated. Hold a dumbbell with both hands over your chest.
Execution: Keeping a slight bend in your elbows, lower the dumbbell behind your head in... -
DB Hammer Curl
Dumbbell Hammer Curls – 3 sets x 10 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in.
Execution: Curl the dumbbells towards your shoulders while keeping your palms facing each other. Lower the dumbbells back to the starting... -
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...
