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Incline bench press 5-5-5

Dips 3 x max

Dumbbell shoulder press 2 x 10

Form notes: Warm up as needed to 3 sets of 5 reps on the bench. You can either increase the weight each set or you can use the same weight for all. The goal is not to miss any reps.

If you can do more than 20 dips, use additional weight. Perform dips under control and do not drop into the bottom of the movement. If you are using assistance, get a minimum of 5 reps per set.

Dumbbell shoulder press should be performed while standing, and 10 is a guideline only. These are 2 high-rep sets, and you can feel free to work to failure.