Workout 3 days upper body workout for beginners

This version is ideal for people who can only train three days a week (or would just prefer it), as well as people who prefer a slightly reduced frequency.

1 week

• Monday: Upper Body Workout
• Tuesday: off
• Wednesday: lower body workout
• Thursday: off
• Friday: Upper Body Workout
• Saturday: off
• sunday: off

week 2

• Monday: lower body workout
• Tuesday: off
• Wednesday: Upper Body Workout
• Thursday: off
• Friday: lower body workout
• Saturday: off
• sunday: off

Exercises

workout upper

dumbbell row

One of the favorite exercises for people who like to train functionally at home. Standing, hold the dumbbells next to your thighs, palms facing inwards. Bend your elbows, bringing the weights toward your chest. Do 15 repetitions.

Front elevation

A change from the previous exercise, standing up, hold the dumbbells in front of your thighs and raise your arms to shoulder height. From this, do 10 repetitions.

lateral raise

Standing, with the dumbbells next to your thighs, raise them laterally to shoulder height and stay in this position for two seconds. Do 12 repetitions of this.

Development

With arms outstretched and flexed at 90° at shoulder height, hold two dumbbells. Extend your elbows, bringing the weights together overhead. Do 15 repetitions.

Hammer Thread

Hold the dumbbells next to your thighs, palms facing you. Bend your arms bringing the dumbbells closer to your shoulders. Do 12 repetitions

French triceps

Calm down, it’s ending! Lie on your back and bend your knees. Hold the dumbbells in front of your forehead, with your elbows bent at 90 degrees. Extend your arms, bringing the weights toward the ceiling in line with your shoulders.

Workout bottom

Deadlift

Hands resting on the center of the bar, aligned with the hips. Carrying out the grip with hands shoulder-width apart, followed by the starting position (upright body). Subsequently, you should flex your torso until the bar exceeds your knees. Hold this position for 1 to 2 seconds, then return to the starting position. On returning to that position, you should lift the bar together with your knees, with your back straight and your body weight on your heels.

Squat Sumo/Dynamic Squat

Place your feet slightly wider than shoulder width apart. After this position, perform a thigh and leg flexion, projecting the buttocks backwards, forming a vertical line between the knee and the heel. The torso must remain straight and the abdomen active.

Hip Thrust (with or without elastic)

In dorsal decubitus, support both feet on the ground and place your arms straight beside your body. Then raise the iliac crests (hips), leaving contact with the ground, then returning to the starting position.

To make the exercise more challenging, an elastic band can be placed on the thigh region.

Kneeling Jump (with or without jump)

Start with the body in the position of the first image in the sequence. Alternately, place one foot at a time in contact with the ground, assuming the squatting position. End with the body in a bipedal position and lower limbs extended.

For a higher level of complexity, the performer can move from the first position to the third, performing the body push upwards and supporting both feet simultaneously on the ground, assuming the squatting position.