UPPER

+ CARDIO (at the beginning or end of your workout) — 15-20 minutes on treadmill — incline walking (level 10 minimum) with a speed no lower than 2

Dumbbell Front Lateral Raises

3 sets x 10-12 reps

• Stand tall holding a dumbbell in each hand with your arms resting in front of your thighs, palms facing your body.

• Keep a slight bend in your elbows and brace your core. Raise the dumbbells forward to shoulder height, keeping your shoulders down and avoiding any swinging or momentum.

• Pause briefly at the top, then slowly lower the weights back to the starting position with control, maintaining good posture throughout the movement.

Face Pulls

3 sets x 10-12 reps

• Set the rope attachment at the top of the machine.

• Sit facing the machine with your feet flat on the floor and arms extended to grip the rope.

• Sit tall with your core engaged and chest lifted.

• Pull the rope toward your face by driving your elbows out and back, separating the rope as it comes in and squeezing your upper back and rear shoulders.

• Keep your shoulders down and avoid shrugging.

• Slowly return to the starting position with control, maintaining good posture throughout the movement.

Kneeling Lateral Pulldown

3 sets x 10-12 reps

• Kneel facing the machine with a handle in each hand, cables set overhead.

• Sit your hips back slightly so your torso stays tall, and brace your core.

• Start with your arms extended overhead and shoulders set down and back.

• Pull each handle down and out toward your sides by driving your elbows toward your ribs, squeezing your lats at the bottom.

• Keep your chest lifted and avoid leaning back or using momentum.

• Slowly extend your arms back overhead with control, maintaining tension throughout the movement.

Dumbbell Tricep Extension

3 sets x 10-12 reps

• Hold one dumbbell with both hands, gripping it securely, and extend your arms overhead.

• Stand or sit tall with your core braced and elbows pointing forward.

• Keeping your upper arms still, slowly lower the dumbbell behind your head by bending at the elbows.

• Extend your arms to press the dumbbell back overhead, squeezing your triceps at the top.

• Keep your shoulders relaxed and avoid flaring your elbows or arching your lower back throughout the movement.

Narrow Grip Seated Row

3 sets x 10-12 reps

• Sit tall on the seated row machine with your feet firmly on the foot platform and a narrow-grip handle in both hands.

• Start with your arms fully extended and shoulders set down and back.

• Brace your core and pull the handle toward your lower ribs by driving your elbows straight back, keeping them close to your body.

• Squeeze your upper back at the end of the pull without leaning backward.

• Slowly extend your arms back to the starting position with control, maintaining an upright posture throughout the movement.

Dumbbell Bird Dog Row

3 sets x 10 reps each leg

• This exercise can be performed on the floor or on a bench.

• Set up on all fours with your hands under your shoulders and knees under your hips, holding a dumbbell in one hand.

• Brace your core and extend the opposite arm and leg, keeping your hips and shoulders square to the ground.

• Row the dumbbell by pulling your elbow toward your ribcage while maintaining a neutral spine and steady balance.

• Lower the weight with control and repeat, keeping tension through your core the entire time.