4 × 15-20reps - 2010 - 60sec rest

• Stand tall with feet hip-width apart and the barbell resting at shoulder height.
• Grip the bar just wider than shoulder-width, palms facing forward.
• Keep chest lifted, core braced, and avoid leaning back.
• Press the bar overhead in a straight line until arms are fully extended but not locked.
• Lower the bar slowly back to shoulder height under control.

4 × 15-20reps - 2010 - 60sec rest

• Sit upright on a bench with back supported and feet flat on the floor.
• Hold dumbbells at shoulder height, palms facing forward.
• Keep core braced and elbows slightly forward of shoulders.
• Press the dumbbells overhead until arms are straight but not locked.
• Lower the dumbbells slowly back to shoulder height under control.

4 × 15-20reps - 2010 - 60sec rest

• Stand tall with dumbbells held by your sides, palms facing in.
• Keep a slight bend in the elbows throughout the movement.
• Lift the dumbbells out to the side until they reach shoulder height.
• Pause briefly at the top without shrugging your shoulders.
• Lower the dumbbells slowly back to your sides under control.

4 × 5 reps - 10 sec down - 60sec rest

• Lie on your back with knees bent, feet flat, and arms extended overhead

• Brace your core and roll up smoothly until sitting tall

• Keep arms straight above your head throughout the movement

• Slowly lower back down, one vertebra at a time, maintaining tension

• Control the descent and avoid letting your shoulders or arms drop suddenly