Welcome to the Tuesday workout of the “Revamp your physique in 4 weeks” program. This exercise routine is designed to help you achieve your fitness goals and transform your physique in just a month.

Tuesdays are dedicated to total body strength training, focusing on different muscle groups each week. Let’s get started!.

Upper Body Blast

In this Tuesday workout, we will be targeting your upper body muscles for a complete upper body blast. We will be incorporating a combination of compound exercises and isolated movements to maximize muscle growth and strength.

Remember to warm up before starting any workout to prevent injuries and ensure optimal performance.

Warm-up

Start with a 5-10 minute cardio warm-up to increase blood flow and prepare your muscles for the upcoming workout. You can choose between jogging, biking, or using the elliptical machine.

Follow this with some dynamic stretches focusing on your upper body, such as arm circles, shoulder rolls, and chest stretches.

Exercise 1: Push-ups

Begin with a classic exercise, push-ups. These will target your chest, triceps, and shoulders. Assume a high plank position with your hands slightly wider than shoulder-width apart.

Lower your body by bending your elbows, keeping your core engaged and your back straight. Push back up to the starting position and repeat for 3 sets of 12 reps.

Exercise 2: Standing Military Press

Next, we move on to the standing military press, a great exercise for building strong and defined shoulders. Hold a barbell or dumbbells at shoulder height with an overhand grip. Extend your arms upward, fully extending your elbows.

Slowly lower the weights back down to your shoulders and repeat for 3 sets of 10 reps.

Exercise 3: Bent-Over Row

The bent-over row is an excellent compound exercise that works your upper back, shoulders, and biceps. Hold a barbell or dumbbells with an overhand grip, and hinge forward from your hips until your upper body is parallel to the floor.

Pull the weight towards your chest, squeezing your shoulder blades together. Lower the weight back down and repeat for 3 sets of 12 reps.

Exercise 4: Bicep Curls

For this exercise, we will be targeting the biceps. Hold a dumbbell in each hand, palms facing forward. Keep your elbows close to your sides and curl the weights towards your shoulders, contracting your biceps.

Slowly lower the weights back down and repeat for 3 sets of 12 reps.

Exercise 5: Tricep Dips

To focus on the triceps, we will perform tricep dips. Position yourself on parallel bars or a sturdy chair with your palms facing down and your arms fully extended. Lower your body by bending your elbows until your upper arms are parallel to the ground.

Push yourself back up to the starting position and repeat for 3 sets of 10 reps.

Exercise 6: Renegade Rows

Renegade rows are a challenging exercise that targets your back, shoulders, and core. Start in a high plank position with a dumbbell in each hand. Row one dumbbell up towards your ribcage while keeping your core stabilized and your hips square.

Lower the dumbbell back down and repeat on the other side. Perform 3 sets of 10 reps on each side.

Exercise 7: Shoulder Press

We will finish off this Tuesday workout with a focus on the shoulders. Hold dumbbells at shoulder level with your palms facing forward. Press the weights overhead until your arms are fully extended.

Slowly lower the dumbbells back down and repeat for 3 sets of 10 reps.

Remember to cool down after this intense workout. Spend 5-10 minutes stretching your upper body muscles, focusing on your chest, shoulders, and arms. This will help reduce muscle soreness and aid in recovery.

Conclusion

By incorporating this Tuesday workout into your “Revamp your physique in 4 weeks” program, you will be well on your way to building a stronger and more defined upper body.

Stay consistent and push yourself during each session to see the best results. Don’t forget to fuel your body with nutritious meals and adequate rest to support your muscle growth and recovery.