Upper Body Home Workout Plan

Warm-Up (2 minutes)

• Chin tucks: Stand tall and gently pull your chin backward as if making a double chin. Do 10 repetitions.
• Shoulder-blade circles: Roll your shoulder blades forward and backward ten times each.
• Wrist circles: Rotate your wrists in both directions; perform 10 repetitions each way.
• Scapular push-up on wall or chair: Keep your arms straight and move only your shoulder blades forward and back for 10 reps.

Workout A (12 minutes)

Cycle through the following exercises with minimal rest, aiming for 2–3 rounds. Perform the prescribed reps and control the movement.

Dumbbell Floor Press – 10–15 reps

Lie on your back with knees bent and press two dumbbells up from the floor. This limited range of motion emphasizes the triceps and chest while keeping your shoulders safe.

Seated Dumbbell Shoulder Press – 8–12 reps

Sit on a chair and press two dumbbells overhead without leaning back. Keep your ribs down and neck long to protect your spine.

Dumbbell Lateral Raise – 10–15 reps

Stand tall and lift your dumbbells out to the sides with a slight bend in the elbows until your arms are parallel to the floor. Avoid swinging; pause briefly at the top and control the descent to work your side deltoids.

Hammer Curl – 10–15 reps

Stand with palms facing each other and curl the dumbbells up, keeping your elbows close to your sides. A neutral grip emphasizes the brachialis and forearms while reducing wrist strain.

Workout B (12 minutes)

Perform two rounds of the following exercises with minimal rest. Focus on control and form.

One‑Arm Dumbbell Row – 12–15 reps each side

Place one hand on a chair for support. Hinge at the hips and pull a dumbbell toward your hip, keeping your back flat. This works your upper back and lats.

Dumbbell Romanian Deadlift – 10–15 reps

Hold a dumbbell in each hand. Push your hips back and lower the weights to mid-shin while keeping a slight knee bend and a neutral spine, then stand tall. This hip‑hinge movement targets the glutes and hamstrings.

Rear Delt Fly – 10–15 reps

Hinge forward slightly and raise your arms out to the sides with dumbbells. Lead with the elbows and squeeze your shoulder blades at the top to target the rear deltoids.

Dumbbell Squeeze Press – 10–15 reps

Lie on the floor and press two dumbbells together above your chest. Keep them squeezed as you press up and down to emphasize your chest and triceps.

Skull Crusher / Lying Triceps Extension – 10–12 reps

Lie on a bench or the floor with a single dumbbell held with both hands. Keeping your elbows fixed, lower the weight behind your head and then extend your arms to work the triceps.