🏋️‍♀️ Day 3: Upper Body Power workout — Take Your Strength to the Next Level

Ever felt that burn in your shoulders and arms after a solid upper-body workout?
That’s your muscles growing stronger — and today’s session is all about taking that strength to the next level.

If you’ve already crushed Day 3: Upper Body Workout, this one’s going to help you build power, tone muscles, and boost endurance — all using simple moves you can do anywhere.

💥 Focus of the Day: Upper Body Workout

Today’s goal: Improve upper body strength and control with slightly tougher, more focused exercises.
We’ll target the chest, shoulders, arms, and core — all in one quick, efficient routine.

Let’s jump in.

🔥 Warm-Up (3 minutes)

A good warm-up gets your blood flowing and muscles ready.
Don’t skip it!

Warm-up plan:

• Arm circles – 1 min

• Shoulder rolls – 1 min

• Jumping jacks – 1 min

Keep your breathing steady. Feel that light stretch in your shoulders and arms — that’s perfect!

💪 Workout Routine (Repeat 4 rounds)

Each move hits your upper body workout from a different angle.
Work for 30 seconds per exercise, rest for 20 seconds between moves.

🧩 1. Incline Push-Ups

Find a bench or step.
Do controlled push-ups with your chest moving toward the surface.
This builds shoulder and chest power while keeping pressure off your wrists.

🧩 2. Triceps Dips

Use the same bench or step.
Keep your hands on the edge, lower your body slowly, then push back up.
It’s one of the best moves for triceps and arm strength.

🧩 3. High Plank Shoulder Taps

Get into a plank.
Tap your left shoulder with your right hand, then switch sides.
Keep your hips stable.
This improves core stability and upper body control.

🧩 4. Mountain Climbers

Drive your knees forward fast.
It’s cardio + core + shoulders all in one.
This helps increase endurance while toning your upper body.

🧩 5. Superman Hold

Lie face down, lift your arms and legs off the ground, and hold.
This move strengthens your back and shoulders, creating balance for your upper-body strength.

⏸️ Rest: 60 seconds between each round.

🧘‍♀️ Cool Down (5 minutes)

Stretching helps your muscles recover and prevents tightness.

Cool-down plan:

• Arm and shoulder stretch – 2 mins

• Chest opener stretch – 2 mins

• Neck rolls – 1 min

Take deep breaths. Feel your body relax.
You earned it!

🧠 Why This Upper Body Workout Works

This upper body workout isn’t just about looks — it’s about building real, functional power.
It strengthens muscles you use every day — from lifting groceries to improving posture.

Consistency is key. Doing this routine three times a week will help you:

• Build strong shoulders and arms

• Tone your chest and upper back

• Improve balance and stability

• Boost stamina and confidence

And the best part? You don’t need a gym. Just your body weight and commitment.

🏁 Final Thoughts

If you’re serious about transforming your physique, this upper body workout is your foundation.
Keep pushing through the burn, stay consistent, and track your progress.

Every rep takes you one step closer to your strongest self. 💪

So, what are you waiting for?
Roll out that mat and let’s make those shoulders proud!

Upper Body workout is where you feel your power grow.
Your arms, shoulders, and core are working together — every rep counts.
Stick with this plan, and you’ll start to notice more tone, control, and confidence in your body.

Keep going — Day 4 is waiting, and your best version is closer than you think. 💪