Week 1
Day 6
training
Foundation — Upper Sculpt + Core
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 6 exercises
Exercises
Dumbbell Bench Press
3 sets
10 reps
75s rest
weights
Full stretch at the bottom, press up. 3-second descent — this is the move where tone appears fastest.
Incline Bench Press
3 sets
10 reps
75s rest
weights
Bench at 30-45°. Lower bar/dumbbells to upper chest. Hits the upper chest for visible shape.
Dumbbell Row
3 sets
12 each side reps
60s rest
weights
Each side, pause at top for 1s. Back development visually narrows the waist.
Dumbbell Lateral Raise
3 sets
15 reps
45s rest
weights
Same shoulder-height target as Day B. Control the negative. Shoulder width shapes the silhouette.
Pallof Press
3 sets
10 each side reps
45s rest
weights
Stand sideways to the cable. Press out, hold 2s, return — resist the rotation. Anti-rotation tightens the waist.
Dead Bug
3 sets
8 each side reps
30s rest
calisthenics
Closing core work — same as Lower Sculpt day. Lower back stays flat.
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