Upper Strength Day
Warm-Up (5–8 minutes)
5 minutes incline walk or rowing machine
Band pull-aparts × 15
Shoulder circles × 10 each direction
Scapular push-ups × 10
Light face pulls × 15
Strength (3 sets each)
Lat Pulldown
10–12 reps
Focus on pulling your elbows toward your ribs.
Rest: 60–90 seconds
Incline Dumbbell Bench Press
8–10 reps
Control the lowering phase.
Single-Arm Dumbbell Row
10 reps each side
Pause for one second at the top.
Seated Dumbbell Shoulder Press
8–10 reps
Choose a challenging but controlled weight.
Cable Face Pulls
12–15 reps
Focus on your rear delts and posture.
Superset
Dumbbell Bicep Curls × 10–12
Rope Triceps Pushdowns × 10–12
Rest 60 seconds after both exercises.
Finisher (2–3 Rounds)
Plank Shoulder Taps × 20 (10 each side)
Renegade Rows × 8 each side (light dumbbells)
Hollow Body Hold × 20–30 seconds
Ropes Pulls × 30 seconds
Optional:
10–15 minutes on the StairMaster
Weekly Workout Checklist 💪
Check off each workout as you complete it.