Monday — Chest + Shoulders
Dumbbell Floor Press — 4×12–15
Overhead Dumbbell Press — 3×12–15
Dumbbell Lateral Raises — 3×15–20
Overhead Dumbbell Tricep Extension — 2×12–15
Wednesday — Back + Biceps
One-arm Dumbbell Row (on chair/bed) — 4×12–15
Bent-over Dumbbell Row (both arms) — 3×12–15
Dumbbell Bicep Curls — 3×12–15
Hammer Curls — 2×12–15
Friday — Full Upper Body (Light Volume)
Dumbbell Chest Press (on floor) — 3×15
Overhead Shoulder Press — 3×12
Bent-over Row — 3×15
Curls + Overhead Triceps Superset — 2×15 each
Anonymous
loc-IN
ChatGPT Image Jul 19, 2025, 08_48_47 PM.png
Monday — Chest + Shoulders
Dumbbell Floor Press — 4×12–15
Overhead Dumbbell Press — 3×12–15
Dumbbell Lateral Raises — 3×15–20
Overhead Dumbbell Tricep Extension — 2×12–15
Wednesday — Back + Biceps
One-arm Dumbbell Row (on chair/bed) — 4×12–15
Bent-over Dumbbell Row (both arms) — 3×12–15
Dumbbell Bicep Curls — 3×12–15
Hammer Curls — 2×12–15
Friday — Full Upper Body (Light Volume)
Dumbbell Chest Press (on floor) — 3×15
Overhead Shoulder Press — 3×12
Bent-over Row — 3×15
Curls + Overhead Triceps Superset — 2×15 each
