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Monday08/31/26
Equipment Needed
DumbbellsBandsBench or Chair
Warm-Up
- Easy bike or row - 2 min
- Band pull-aparts or towel stretch - 2 × 15
- Arm circles - 20 sec each direction
- Incline push-ups - 10 reps
Push/Pull Superset - 4 Rounds
Rest 60 sec between rounds.
- Dumbbell Bench Press 12 reps → superset with Chest-Supported Dumbbell Row 12 reps
- Dumbbell Shoulder Press 10 reps → superset with Seated Cable or Dumbbell Row 10 reps
- Dumbbell Lateral Raise 15 reps → superset with Face Pull or Band Pull-Apart 15 reps
Finisher
- Tricep Dips (bench or chair) 3 × 12
- Hammer Curls 3 × 12
- Rest 60 sec between sets