Week 1 Day 2 training

Foundation — Upper Tone

Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 7 exercises

Exercises

Push-Up

3 sets 10 reps 60s rest calisthenics

Hands shoulder-width, body straight line. Lower chest to floor — 3-second descent. Drive up. Knees are fine if toes are not.

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Dumbbell Row

3 sets 12 each side reps 60s rest weights

Elbow drives to hip. Pause 1 second at top, squeeze the back. 3-second descent on the return.

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Overhead Press

3 sets 10 reps 60s rest weights

Dumbbells or barbell. Press overhead to lockout, exhale at the top. Core stays braced.

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Dumbbell Lateral Raise

3 sets 15 reps 45s rest weights

Raise to shoulder height. 3-second negative is where tone comes from. Do not swing.

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Hammer Curl

3 sets 12 reps 45s rest weights

Neutral grip. Slow 3-second descent. Biceps and brachialis — the shape that shows under the arm.

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Skull Crusher

3 sets 12 reps 45s rest weights

Lying on the floor or bench. Elbows stay pointed up. 3-second descent. Triceps are half the arm.

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Plank

3 sets 20s reps 30s rest calisthenics

Forearms down, body straight. Squeeze everything. Quality over time — 20s of real tension beats 60s of sagging.

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