Open 5.30 AM - 10.30 PM with No Off Days
Day 3 – Upper Body Tone
Dumbbell Chest Press – 3 sets x 12 reps
💡 Tip: “Keep your shoulder blades squeezed together on the bench.”
One-Arm Dumbbell Row – 3 sets x 12 reps each arm
💡 Tip: “Pull the weight toward your hip, not your shoulder — activate your lats.”
Lateral Raises – 3 sets x 15 reps
💡 Tip: “Slight bend in elbows, raise to shoulder height, control the drop.”
Bicep Curl to Press – 3 sets x 12 reps
💡 Tip: “Smooth transition between curl and press — keep tension constant.”
Triceps Kickback – 3 sets x 12 reps
💡 Tip: “Keep elbows tucked, extend fully and squeeze at the top.”
Superman Hold – 3 sets x 20 sec
💡 Tip: “Squeeze your glutes and shoulders together — fly with control!”