Upper body / Workout
Dumbbell push day
Train chest, shoulders and triceps using a bench and dumbbells. The two presses come first; lighter lateral raises and overhead triceps extensions finish the session.
Exercises
4| Exercises | Sets × Reps | Rest |
|---|---|---|
 Dumbbell bench pressSee technique ↗ | 3 × 8–10 | 120sec |
 Seated dumbbell shoulder pressSee technique ↗ | 3 × 8–10 | 120sec |
 Dumbbell lateral raiseSee technique ↗ | 3 × 12–15 | 60sec |
 Overhead dumbbell triceps extensionSee technique ↗ | 3 × 10–15 | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
Use this as one session within your routine, allowing recovery before training the same muscles again. Complete the listed sets of an exercise before moving on. Leave about two good repetitions in reserve and adapt the load to your level.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.