Whether you spend long hours at a desk or simply want to stand taller, look more confident, and feel stronger, this 3 weeks long, twice a week, moderate intensity program will guide you through focused, effective movements that make a difference you can feel.
We recommend starting with light, but moderately challenging weights and increasing them every cycles. Weight guidelines can be found in the parameter descriptions.
This program requires the following equipment:
- Dumbbells
- Inclinable Bench
Upper Back & Core Day Weights
lb
The weight to use for the incline dumbbell Y-raises. Pick a weight that feels moderately challenging at 12 reps. Increase the weight when you can comfortably perform 15 reps. If unsure, start with the lightest weight you can.
lb
The weight to use for the incline dumbbell reverse flys. Pick a weight that feels moderately challenging at 12 reps. Increase the weight when you can comfortably perform 15 reps. If unsure, start with the lightest weight you have.
lb
The weight to use for the dumbbell rows. Pick a weight that feels moderately challenging at 10 reps. Increase the weight when you can comfortably perform 12 reps. If unsure, start with 15% of your body weight in each hand.
lb
The weight to use for the dumbbell dead bugs. Pick a weight that feels moderately challenging to hold while performing for 30 seconds. Increase the weight when you can comfortably complete 3 sets. If unsure, start with 5% of your body weight in each hand.
lb
The weight to use for the dumbbell farmer carries. Pick a weight that feels moderately challenging for 30 seconds. Don’t be afraid to increase the weight unless you struggle with the grip. If unsure, start with 25% of your body weight in each hand.
Mobility & Scapular Control Weights
lb
lb
The weight to use for the dumbbell incline W to Ys. Pick a weight that feels moderately challenging at 12 reps. Increase the weight when you can comfortably perform 15 reps. If unsure, start with the lightest weight you have.
lb
The weight to use for the dumbbell front foot elevated split squat. Pick a weight that feels moderately challenging at 10 reps. Increase the weight when you can comfortably perform 12 reps. If unsure, start with 20% of your body weight in each hand.
lb
The weight to use for the dumbbell incline external rotation. Pick a weight that feels moderately challenging at 12 reps. Increase the weight when you can comfortably perform 15 reps. If unsure, start with the lightest weight you have.
This 30 minutes workout targets your upper back, rear shoulders and core — key muscle groups driving good posture. Every movement should be done with a controlled, moderate pace, focusing on rep quality rather than intensity.
Warm-up
Cat-Cow Stretch
5reps
Scapular Wall Slide
8reps
Half-Kneeling Hip Flexor Stretch
2x0:20
Scapular Activation
Dumbbell Incline Y-Raise
3x12-15x5lb
Dumbbell Incline Reverse Fly
3x12-15x5lb
Row Strength
Dumbbell Row
3x10-12x20lb/ side
Core Stability
Dumbbell Dead Bug
3x0:30@5lb
Dumbbell Farmer Carry
2x0:30@25lb
Cooldown
2
Chest Opener
0:30
Child's Pose
0:30
Aligned
Upper Back & Core
Week 1 - Monday
This 30 minutes workout targets your upper back, rear shoulders and core — key muscle groups driving good posture. Every movement should be done with a controlled, moderate pace, focusing on rep quality rather than intensity.
Vis
Vis