3-Day Upper Body Home Program (Bodyweight + Dumbbells)

This is a 3 day full upper body program, targeting the back and chest, shoulders, biceps and triceps. Equipment needed: Dumbbells (light + medium/heavy), a sturdy surface for incline/decline work, long bands Progression Guidelines: Add 1–2 reps each week per set Slow the eccentric (lowering) phase to 3–4 seconds Use drop sets (start heavy, drop to light, no rest) on last set Keep rest between sets: 45–60 sec