Fitness Challenge Week One Day Three – Upper Back

Fitness Challenge Week One Day One

Fitness Challenge!

Welcome to the first day of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite exercises, and tips on form!

Schedule

 

 

The following is the schedule for this program:

Sunday – Rest

Monday – Chest, and Abs

Tuesday – Back (Lower)

Wednesday – Cardio

Thursday – Arms

Friday – Legs

Saturday – Back (Upper)

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Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.

1 Hour Before You Start Exercising

Week One Day Three

Bent Over Row

Start in a bent over position with your dumbbells in both hands. Bend your knees slightly. Next, Breathe in as you raise your dumbells to touch your chest. Bring your dumbells back down while you exhale. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

How to Bent over Row Exercise
Bent over Row Exercise

Deadlift

Start in a standing position with your dumbbells in your hands by your sides. Lower down and bend your knees. Keep your back straight as you bend down to grab your dumbbells and raise up. Don’t forget to Breathe in deeply. Repeat for 4 sets of 25 repetitions and then take a 30-second break before moving on to the next exercise.

Week One Day Three Deadlift
Deadlift Exercise

Renegade Row

Start in a plank position with your dumbbell in your hand as shown below. Bring one dumbells up to complete a triceps extension. Lower your dumbbell to the ground and repeat on the other side. Repeat for 4 sets of 25 repetitions and then take a 30-second break before moving on to the next exercise.

Renegade Row
Renegade Row Exercise

Shrug

Start in a standing position with your feet shoulder width apart with dumbbells in your hands. Breathe in and raise your shoulder towards your ears. Hold for a second before releasing back down into starting position and breath out. Repeat for 4 sets of 25 repetitions and then take a 30-second break before moving on to the next exercise.

Shrugs Exercise
Shrugs Exercise

Seated Rear Flys

Start in a seated position with your feet shoulder together and dumbbells near your feet. Slightly bend your elbows and breathe in as you raise your dumbells to be parallel to your shoulders. Lower your dumbbells and release your breath. Repeat for 4 sets of 25 repetitions and then take a 30-second break before moving on to the next exercise.

Seated Rear Flys
Seated Rear Flys Exercise

SEE HOW ON YOUTUBE:

 

Post Workout

Leave a comment below if you’re in on this 30-day Challenge Week One Day Three!!!

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