Week 3 Training 2 - Upper Body

Table of Contents

Week 3 Training 2 - Upper Body

EXERCISE SETS x REPS REST
A. Alternating Flat Dumbbell Bench Press 3 x 6-10 ea 3 min
B. Pause Inverted Row (2-second pause) 3 x 6-10 2 min
C1. Dumbbell Push Press 3 x 8-12 30 sec
C2. Bent-Over One-Arm Dumbbell Row 3 x 8-12 ea 2 min
D1. Push-Up or Torso-Elevated Push-Up* 2 x 8-12 30 sec
D2. Dumbbell Biceps Curl 2 x 8-12 1 min

*To increase difficulty from weeks 1-2, add a pause at the bottom of each rep or lower the elevation of the hands.

Dumbbell Push Press

Bent-Over One-Arm Dumbbell Row

Dumbbell Biceps Curl

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