Week 3
Day 2
training
Shape — Upper Tone
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 7 exercises
Exercises
Push-Up
4 sets
10 reps
60s rest
calisthenics
4 sets. Maintain the 3-second descent. Same movement, more density.
Dumbbell Row
4 sets
10 each side reps
75s rest
weights
Heavier dumbbells than Phase 1. Pause 1s at top, 3s descent. Stricter execution.
Overhead Press
4 sets
8 reps
75s rest
weights
Heavier load. 8 reps is strength range — push it. Lockout at the top.
Dumbbell Lateral Raise
3 sets
12 reps
45s rest
weights
Slightly heavier. Slow negative (3s). Shoulder cap shape stays the priority.
Hammer Curl
3 sets
10 reps
45s rest
weights
Slightly heavier. Slow the descent — count out loud.
Skull Crusher
3 sets
10 reps
45s rest
weights
Heavier load. Triceps under tension is what gives the arm its shape.
Plank
3 sets
30s reps
30s rest
calisthenics
30 seconds. 10 more than Phase 1. Squeeze glutes, abs, quads.
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