Standard

Warm-up

Arm Circles View exercise

Increase the range gradually and keep the shoulders relaxed. The goal is to prepare the joints without creating fatigue before pressing. Read more Read less

Increase the range gradually and keep the shoulders relaxed. The goal is to prepare the joints without creating fatigue before pressing.

10 - 15 Repetitions

Scapular Push Up View exercise

Keep the elbows straight and move mainly through the shoulder blades. Use the knees down if needed to keep this warm-up light and controlled. Read more Read less

Keep the elbows straight and move mainly through the shoulder blades. Use the knees down if needed to keep this warm-up light and controlled.

8 - 12 Repetitions

Prone Y Raise View exercise

Use no load or only a very light load. Lift only as high as you can without shrugging so the shoulders are prepared for pressing. Read more Read less

Use no load or only a very light load. Lift only as high as you can without shrugging so the shoulders are prepared for pressing.

8 - 12 Repetitions

Standard

Main

Dumbbell Floor Press View exercise

Use a challenging but controlled load that leaves about 2 reps in reserve so the session pace stays repeatable. Keep the forearms near vertical and avoid bouncing the upper arms off the floor. Read more Read less

Use a challenging but controlled load that leaves about 2 reps in reserve so the session pace stays repeatable. Keep the forearms near vertical and avoid bouncing the upper arms off the floor.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Set 4: 8 - 12 Repetitions Rest time : 1 minute

One-arm dumbbell row View exercise

Perform all prescribed reps on each side with the pelvis stable. Brace the free hand on a stable chair if that lets the upper back do the work without lower-back fatigue. Read more Read less

Perform all prescribed reps on each side with the pelvis stable. Brace the free hand on a stable chair if that lets the upper back do the work without lower-back fatigue.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Set 4: 8 - 12 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Overhead Press View exercise

Press with the ribs controlled and avoid excessive lumbar extension. Sit on a stable chair if standing trunk fatigue limits shoulder output. Read more Read less

Press with the ribs controlled and avoid excessive lumbar extension. Sit on a stable chair if standing trunk fatigue limits shoulder output.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

Dumbbell Lateral Raise View exercise

Use a controlled load and stop before shrugging. Reduce the dumbbell weight rather than using momentum as fatigue accumulates. Read more Read less

Use a controlled load and stop before shrugging. Reduce the dumbbell weight rather than using momentum as fatigue accumulates.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Set 3: 12 - 20 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Pullover View exercise

Perform it on the floor or a stable bench if available. Keep the ribs controlled and shorten the range if the shoulders feel strained. Read more Read less

Perform it on the floor or a stable bench if available. Keep the ribs controlled and shorten the range if the shoulders feel strained.

Set 1: 10 - 15 Repetitions

Set 2: 10 - 15 Repetitions

Set 3: 10 - 15 Repetitions

Chain without rest

Standing Dumbbell Curl View exercise

Keep the elbows close to the torso and avoid swinging. Prioritize clean reps and sustainable effort rather than adding load too aggressively. Read more Read less

Keep the elbows close to the torso and avoid swinging. Prioritize clean reps and sustainable effort rather than adding load too aggressively.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Standard

Main

Standing Dumbbell Triceps Extension View exercise

Keep the elbows stable and use a pain-free overhead range. If the shoulders dislike the position, use a Dumbbell Skull Crusher instead. Read more Read less

Keep the elbows stable and use a pain-free overhead range. If the shoulders dislike the position, use a Dumbbell Skull Crusher instead.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Circuit 3 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Jumping Jack View exercise

Keep a steady rhythm that raises breathing without losing coordination. Use a step-out version instead of jumping if impact becomes uncomfortable. Read more Read less

Keep a steady rhythm that raises breathing without losing coordination. Use a step-out version instead of jumping if impact becomes uncomfortable.

Round 1: 30 seconds - 45 seconds

Round 2: 30 seconds - 45 seconds

Round 3: 30 seconds - 45 seconds

Chain without rest

Push-up View exercise

Use a variation that allows continuous clean reps during the circuit. Place the hands on a stable chair to reduce difficulty; elevate the feet only when standard reps are comfortably controlled. Read more Read less

Use a variation that allows continuous clean reps during the circuit. Place the hands on a stable chair to reduce difficulty; elevate the feet only when standard reps are comfortably controlled.

Round 1: 8 - 15 Repetitions

Round 2: 8 - 15 Repetitions

Round 3: 8 - 15 Repetitions

Chain without rest

Dumbbell Front Rack Carry View exercise

Keep the dumbbells at shoulder level and walk or march in place at a controlled pace. Use kettlebells if preferred and lower the load if the rack position breaks down before the interval ends. Read more Read less

Keep the dumbbells at shoulder level and walk or march in place at a controlled pace. Use kettlebells if preferred and lower the load if the rack position breaks down before the interval ends.

Round 1: 30 seconds - 45 seconds Rest time : 1 minute

Round 2: 30 seconds - 45 seconds Rest time : 1 minute

Round 3: 30 seconds - 45 seconds Rest time : 1 minute

1 minute rest between each round

Repeat 3 times

1 minute rest

Standard

Cool-down

Standing Chest Stretch View exercise

Use a gentle stretch and avoid forcing the shoulder into an aggressive end range after pressing.

30 seconds - 40 seconds

Lat stretch View exercise

Use a comfortable range and keep the rib cage controlled. The cooldown should reduce tension, not become another hard effort. Read more Read less

Use a comfortable range and keep the rib cage controlled. The cooldown should reduce tension, not become another hard effort.

30 seconds - 40 seconds