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# Thursday
Video: Lat Pulldown
After a break, the workouts on Thursday revolve around building the upper-body muscles using weights.
Dumbbell Bench Press - 10 reps, 3 sets
The dumbbell bench press primarily targets the pectoral muscles in the chest. The secondary target group includes the muscles in the shoulders, back and the triceps.
Lat Pulldown - 10 reps, 3 sets
This compound exercise is very effective for building a great back, especially targetting the latissimus dorsi muscles. Along with that, the lat pulldown targets the rhomboids and the traps found in the upper back region. Other stabilisation muscles at work during this movement include biceps, deltoids and the pectorals.
Single-Arm Overhead Press - 6-8 reps, 3 sets
The single-arm overhead press is a very effective exercise for targetting the deltoid muscles found in the shoulder region. Other target muscles of this exercise include the chest and the back. This exercise allows for increased efficiency as it attacks one side of the body at a time unlike the regular overhead press.
Single-Arm Dumbbell Row - 10 reps, 3 sets
The exercise is ideal for toning the muscles in the lats, rhomboids and the traps for a bigger and a stronger back. The rotator cuff acts as the primary stabilisation muscle in this exercise.
