DB Chest Fly
WEEK #4 / DAY #5: FULL BODY + CORE
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26s
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 in your elbows. Bring the dumbbells back together using a controlled motion.
Muscles Worked: Pectorals (chest), deltoids.
Form Tips: Avoid locking the elbows or overstretching the arms. Keep the movement smooth and controlled.
Up Next in WEEK #4 / DAY #5: 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 RDL
Dumbbell Reverse Deadlift – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing your legs.
Execution: Hinge at the hips, keeping your back flat, and lower the dumbbells down your legs until you feel a stretc... -
DB Glute Bridge
Dumbbell Glute Bridge – 3 sets x 12 reps, 45 sec rest
Starting Position: Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell across your hips.
Execution: Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back...
