Day 5: Upper Body Power & Definition
Welcome to Day 5 of your high-intensity training series! Today’s workout focuses on upper body power and muscle definition. You’ll hit all the major muscle groups — chest, shoulders, back, and arms — using explosive compound movements that torch calories while sculpting a lean, strong physique. Expect to push your limits and feel the burn!
10/16/20251 min read
Workout Routine
1. Warm-Up (5–7 minutes)
Arm Circles – 1 minute
Push-Ups – 1 minute
Jumping Jacks – 1 minute
Band Pull-Aparts – 1 minute
Shoulder Rotations – 1 minute
2. Main Workout (Repeat 3 Rounds)
Perform each exercise for 45 seconds, rest 15 seconds between exercises, and 1 minute between rounds.
Push-Ups to Shoulder Tap
Dumbbell Bench Press
Pull-Ups or Inverted Rows
Overhead Shoulder Press
Bent-Over Rows
Bicep Curls
Tricep Dips
3. Finisher (2 Rounds)
Burpees – 30 seconds
Plank to Push-Up – 30 seconds
Cool Down (5 minutes)
Stretch your chest, shoulders, and arms with wall stretches, tricep stretches, and child’s pose to promote recovery and flexibility.
Tips & Warnings
Maintain proper form—don’t rush your reps.
Control both the lifting and lowering phases for better results.
Focus on mind-muscle connection during each exercise.
Rest if needed, but aim to keep your heart rate high.
Benefits
Builds upper body strength and endurance
Enhances muscle tone and definition
Improves posture and shoulder stability
Boosts metabolism and calorie burn