Dumbbells

How to find it

Free-weight rack. Pick a pair you can finish 12–15 clean reps with.

Setup

1. 1Stand or sit tall — no swinging.
2. 2Wrists neutral, elbows soft.
3. 3Last reps should feel hard with clean form.

Exercises on this machine

Side raise

Side delts

3 × 15

Front raise

Front delts

3 × 15

Shrugs

Traps

3 × 15

Incline DB press

Upper chest

3 × 15

Pull-over

Chest + lats

3 × 15

Hammer curl

Biceps + brachialis / forearms

3 × 15