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
8–12
Reps
Form cue
Sit on a bench with back support. Press straight up — no arching.