| Upright Rows |
Traps, Delts, Forearms |
Stand tall, pull dumbbells from thighs to chest, elbows lead. |
10 reps |
| Standing Dumbbell Press |
Shoulders, Triceps |
Press both dumbbells overhead from shoulder level, palms facing forward. No lean back. |
10 reps |
| Parallel Bar Dips |
Chest, Triceps, Front Delts, Serratus, Core |
Lower under control until shoulders slightly below elbows. Chest tall. No shoulder shrugging. Press back up with full lockout. |
6–10 |
| (Slow Tempo) |
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| Hammer Curl |
Biceps, Brachialis, Forearms |
Curl dumbbells with palms facing each other. Keep elbows tight. Squeeze at the top. |
10 reps |
| Zottman Curl |
Biceps, Forearms |
Curl palms up, rotate at top, lower slowly palms down. Torches both ends. |
10 reps |
| Push Ups (Bodyweight) |
Chest, Shoulders, Triceps, Core |
Keep body straight, lower chest to the floor, then press back up while keeping core tight. |
25 Reps |