Saturday - Chest, Back, Shoulders

Begin by holding a dumbbell in each hand at shoulder height with palms facing inward. Engage your core and keep your back straight. As you press the dumbbells overhead, twist your torso to one side, rotating your shoulders and engaging your obliques. Lower the dumbbells back to shoulder height while returning your torso to the center. Repeat the movement, alternating sides if performing a series of reps, or maintaining the twist for each rep. Keep movements controlled, avoid using momentum, and ensure proper alignment of wrists and elbows throughout the exercise.

incline dumbbell bench press

Lie on a flat bench or stand upright with a slight bend in your elbows, holding a dumbbell in each hand with palms facing each other. Keep your arms slightly bent throughout the movement. Slowly raise the dumbbells in front of you, maintaining a controlled motion, until your arms are at shoulder height. Lower the weights back to the starting position with control. Keep your core engaged and avoid using momentum to ensure proper muscle activation. Focus on a smooth, controlled movement, and avoid overextending or locking out the elbows.

Begin by attaching a handle to a high pulley station. Stand facing the machine with feet shoulder-width apart. Grasp the handle with one hand, palm facing inward. Keep your torso upright and core engaged. Pull the handle down towards your shoulder or hip, focusing on squeezing your back muscles, particularly the latissimus dorsi. Maintain isometric tension by holding the contraction at the bottom of the movement for a few seconds before slowly returning to the starting position. Keep your elbow close to your body throughout the movement and avoid using momentum. Repeat for the desired reps and switch arms.

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.

Sit on a bench or chair with a cable machine set at face level. Attach a rope handle to the cable. Grasp the ends of the rope with both hands, palms facing each other. Keep your back straight and core engaged. Pull the rope towards your face, spreading your hands apart and leading with your elbows, which should flare out to the sides. Focus on squeezing the rear deltoids and upper back muscles as you pull. Slowly extend your arms back to the starting position, maintaining control throughout the movement. Keep your shoulders down and avoid shrugging.

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Keep a slight bend in your elbows and lift the dumbbells outward and upward to shoulder height, squeezing your rear deltoids. Lower the weights slowly back to the starting position. Maintain a controlled movement throughout, avoiding swinging or using momentum.

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.