Week 3
Day 6
training
Shape — Upper Sculpt + Core
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 7 exercises
Exercises
Dumbbell Bench Press
4 sets
10 reps
75s rest
weights
4 sets, heavier dumbbells. Full stretch at bottom, controlled press. Pause 1s at lockout.
Incline Bench Press
4 sets
10 reps
75s rest
weights
Heavier than Phase 1. Upper chest under load develops the shape that fills a sports bra.
Dumbbell Row
4 sets
10 each side reps
75s rest
weights
Heavier dumbbells. Elbow to hip, pause at top. Each side.
Dumbbell Lateral Raise
3 sets
12 reps
45s rest
weights
Maintain. Slow negative. Shoulder detail accumulates week over week.
Pallof Press
3 sets
12 each side reps
45s rest
weights
Heavier cable or hold an extra 1s. Anti-rotation under load is real core work.
Side Plank
3 sets
30s each side reps
45s rest
calisthenics
Add hip dips after each hold. 30 seconds of true tension — no sag.
Vacuum Hold
3 sets
20s reps
30s rest
calisthenics
Exhale fully, draw belly button in and up. Shallow breathing OK. This is the natural corset.
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