Day 1 of 30

Upper Body Strength

Chest, back, shoulders • 45-60 min

Rest 60-90 seconds between working sets. If the gym is packed, swap to the closest machine or dumbbell version and keep moving.

Dumbbell bench press - 4 x 8-10

Lat pulldown - 4 x 10-12

Seated shoulder press - 3 x 8-10

Cable row - 3 x 10-12

Incline push-up finisher - 2 x near-failure