Today is about learning the movements, not chasing weight. Slow down every rep. Lower the weight under control, feel your chest stretch at the bottom, and press with intent. Light and clean beats heavy and sloppy every single time.
| Exercise | Sets / Reps |
| Barbell Bench Press Bar touches your chest softly. Elbows about 45 degrees from your body. Keep it light. | 3 x 10 |
| Dumbbell Fly | 3 x 12 |
| Incline Dumbbell Press Dumbbells over your upper chest. Press up and slightly together, not out to the sides. | 3 x 10 |
| Cable Crossover | 3 x 12 |
| Dumbbell Shoulder Press Ribs down, glutes tight. If your back arches, the weight is too heavy. | 3 x 10 |
| Dumbbell Lateral Raise Lead with your elbows and stop at shoulder height. Lighter than you think. | 3 x 15 |
Like any exercise, training carries some risk of injury. Talk to a doctor before you start if you are new to exercise, pregnant or managing a health condition, and stop and see a doctor if you feel pain. You use this program at your own risk.
Download Volted. Pick your program. Train, eat, and track every day.
