Seated Dumbbell Shoulder Press
3 × 8–12
sets × reps
Dumbbell Lateral Raise
3 × 12–15
sets × reps
Dumbbell Reverse Fly
3 × 12–15
sets × reps
Dumbbell Front Raise
3 × 10–12
sets × reps
Dumbbell Shrug
3 × 12–15
sets × reps
3
Sets
12–15
Reps
Form cue
Straight up toward the ears, then down. No rolling the shoulders — pause for a second at the top.