‹ Workout Planner
Tuesday · gym 7am

Upper body

Shoulders, back, chest, arms, core. Focus: strength, tone, posture.

60 minDumbbells + machines9 moves

Warm up

before you start
  1. 0Mobility warm-updoorway chest stretch 30s, wall slides 10×, then 5 min easy walk5–10 min

Workout

sets × reps
  1. 1Dumbbell shoulder press3 × 10–12
  2. 2One-arm dumbbell rowseach side3 × 10–12
  3. 3Dumbbell floor press3 × 10–12
  4. 4Incline press machinelike the chest press, angled up. Push forward and slightly up3 × 10–12
  5. 5Face pullrope at face height, elbows high and wide, pull the ends apart3 × 12–15
  6. 6Lateral raises3 × 12–15
  7. 7Hammer curls3 × 10–12
  8. 8Overhead triceps extensions3 × 10–12
  9. 9Pallof presseach side · press out, hold, resist the twist3 × 10

Weight: pick one where the last 2 reps feel hard but form holds. When all sets feel easy, go up one step.

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