Week 6
Day 2
training
Define — Upper Tone
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 7 exercises
Exercises
Push-Up
4 sets
8 reps
75s rest
calisthenics
Drop to 8 reps with slower tempo — 3s descent, 1s pause, drive up. Move to knees if needed for strict form.
Dumbbell Row
4 sets
8 each side reps
90s rest
weights
Heaviest dumbbells of the program. Elbow to hip, pause at top. Each side.
Overhead Press
4 sets
8 reps
90s rest
weights
Heavy load. Full lockout. Core braced throughout.
Dumbbell Lateral Raise
4 sets
12 reps
60s rest
weights
Heavier load. Slow descent. The shoulder cap is the shape that frames everything.
Hammer Curl
3 sets
10 reps
30s rest
weights
Superset with Skull Crusher — alternate with no rest between.
Skull Crusher
3 sets
10 reps
30s rest
weights
Superset with Hammer Curl. Triceps and biceps peak together — the arm work.
Plank
3 sets
40s reps
30s rest
calisthenics
40 seconds. You started at 20s. Real core endurance on display.
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