WARM-UP
- Shoulder mobility and wall push-ups — 5 min
MAIN SESSION
01Dumbbell bench press4 × 8–10
02Incline push-up3 × 8–12
03Biceps curl3 × 10–12
04Triceps extension3 × 10–12
Structure: Sets as shown · Rest: 60–90 sec
COOL-DOWN
Gentle stretching and walking — 3 min.
REGRESSION
Complete 2 sets and use a light load.
PROGRESSION
Add repetitions without reaching failure.
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.