Dumbbell Strength & Skill Path
Upper Body Strength
Week 2 building phase calls for moderate volume at 85% normal load, so compounds are programmed at 3x6-8 with heavier relative loads and accessories at 3x8-10. Push/pull balance is maintained via bench press and dumbbell row as primary movers, with overhead pressing and rear-delt work as accessories. Superset pairing of antagonist muscles (push/pull) maximizes time efficiency while allowing adequate recovery per muscle group.
3 sections
16 exercises
Created by shridhar