Workout Guide

WORKOUT A - SHOULDERS & BACK 3 sets each

Lateral raises (12-20 reps) Lateral raises
One-arm dumbbell rows (10–15 reps each side Pull elbow toward hip, not straight up.) One-arm dumbbell rows
Pike push-ups (8–15 reps) Pike push-ups
Dumbbell shoulder press (10–15 reps) Dumbbell shoulder press
Dumbbell pullovers (12–15 reps) Dumbbell pullovers

WORKOUT B — FULL UPPER BODY (3 sets each)

Push ups Push ups
Bent-over reverse flyes (12–20 reps) Bent-over reverse flyes
Upright rows (10–15 reps) Upright rows
Backpack rows (15–20 reps) Backpack rows
Plank (30–60 sec) Plank