Welcome to Week Four of our Alter Your Physique program! By now, you should have made significant progress towards transforming your body and achieving your fitness goals.

In Week Four, we will continue to push ourselves further, focusing on building strength and increasing our stamina.

Day Two: Upper Body Workout

It’s time to target our upper body muscles for Day Two of Week Four. Today’s workout will include exercises that engage the chest, back, shoulders, and arms.

By incorporating a variety of movements, we can ensure all major muscle groups in the upper body are worked.

Warm Up

Before diving into the main exercises, it is crucial to warm up the muscles properly. Spend 5-10 minutes engaging in light cardio such as jogging or jumping jacks.

Follow this with dynamic stretches for your shoulders, chest, and arms to get the blood flowing and prevent injury.

Exercise 1: Push-Ups

Push-ups are a classic exercise that primarily target the chest, shoulders, and triceps. Start by assuming a plank position with hands shoulder-width apart.

Lower your body until your chest nearly touches the floor, then push back up to the starting position. Aim for 3 sets of 12-15 repetitions with a short rest in between sets.

Exercise 2: Bent-Over Rows

Bent-over rows primarily target the muscles in the upper back, particularly the rhomboids and latissimus dorsi. Start by bending at the hips, maintaining a slight bend in your knees.

Hold a dumbbell in each hand and keep your arms extended below your shoulders. Pull the weights towards your chest, squeezing your shoulder blades together. Do 3 sets of 10-12 repetitions.

Exercise 3: Military Press

The military press is a great exercise for targeting the deltoid muscles in your shoulders. Begin by standing with your feet shoulder-width apart and holding dumbbells at shoulder level, palms facing forward.

Extend your arms overhead, avoiding locking your elbows. Slowly lower the weights back to shoulder level. Complete 3 sets of 10-12 repetitions.

Exercise 4: Bicep Curls

Bicep curls focus on the front of your upper arms. Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing forward.

Keep your elbows close to your sides and curl the weights towards your shoulders, squeezing your biceps at the top. Perform 3 sets of 12-15 repetitions.

Exercise 5: Tricep Dips

Tricep dips are an effective bodyweight exercise for targeting the back of your upper arms. Position yourself on parallel bars or on the edge of a sturdy chair, with your hands gripping the bars or seat edge.

Lower your body by bending your elbows, then use your triceps to push back up. Aim for 3 sets of 10-12 repetitions.

Cool Down and Stretching

After completing the upper body workout, cool down by performing light cardio such as walking or jogging in place for 5-10 minutes. Finish with static stretches for your chest, back, shoulders, and arms, holding each stretch for 20-30 seconds.

This will help improve flexibility and prevent muscle tightness.

Conclusion

Congratulations on completing Day Two of Week Four in our Alter Your Physique program. By targeting your upper body muscles, you are one step closer to achieving the well-rounded physique you desire.

Stay motivated and focused as you continue through the program, and remember to always listen to your body and make modifications when needed.