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Week 8 • Day 3

Muscle Gain Beginner

Upper body hypertrophy with different angles

30 mins

Follow prescribed rests; focus on clean form over speed.

Exercise	Sets	Reps/Time	Rest	Tempo	Notes
Arm circles REST10s TEMPOcontrolled NOTESForward & backward; loosen shoulders.	2	30 sec	10s	controlled	Forward & backward; loosen shoulders.
Band pull-aparts REST20s TEMPOcontrolled NOTESLight resistance; activate rear delts.	2	15	20s	controlled	Light resistance; activate rear delts.
Scapular push ups REST20s TEMPOcontrolled NOTESProtraction/retraction only.	1	10	20s	controlled	Protraction/retraction only.

Exercise	Sets	Reps/Time	Rest	Tempo	Notes
Incline dumbbell press REST60-90s TEMPO2-1-2 NOTESRPE 7; upper chest focus.	3	10-12	60-90s	2-1-2	RPE 7; upper chest focus.
Seated cable row / Bent-over row REST60-90s TEMPO2-1-2 NOTESSqueeze shoulder blades; chest up.	3	10-12	60-90s	2-1-2	Squeeze shoulder blades; chest up.
Dumbbell pullover REST60s TEMPO2-1-2 NOTESStretch lats; controlled arc.	2	12-15	60s	2-1-2	Stretch lats; controlled arc.
Arnold press REST60-90s TEMPO2-1-2 NOTESRotation engages all deltoid heads.	3	10-12	60-90s	2-1-2	Rotation engages all deltoid heads.
Face pulls REST45-60s TEMPO2-1-2 NOTESHigh elbows; rear delt & upper back.	2	15-20	45-60s	2-1-2	High elbows; rear delt & upper back.
Overhead tricep extension REST45-60s TEMPO2-1-2 NOTESFull stretch; elbows close.	2	12-15	45-60s	2-1-2	Full stretch; elbows close.
Hammer curls REST45-60s TEMPO2-1-2 NOTESNeutral grip; forearm engagement.	2	12-15	45-60s	2-1-2	Neutral grip; forearm engagement.

Exercise	Sets	Reps/Time	Rest	Tempo	Notes
Diamond push ups REST30s TEMPOcontrolled NOTESTricep burnout; chest engaged.	2	10-12	30s	controlled	Tricep burnout; chest engaged.

Exercise	Sets	Reps/Time	Rest	Tempo	Notes
Kapalbhati REST30s TEMPOrhythmic NOTESForceful exhales; core engaged.	2	40-50 breaths	30s	rhythmic	Forceful exhales; core engaged.
Anulom Vilom REST0s TEMPOslow NOTESSlow nasal breathing; calm mind.	1	4 min	0s	slow	Slow nasal breathing; calm mind.

Exercise	Sets	Reps/Time	Rest	Tempo	Notes
Upper body stretch REST0s TEMPOslow NOTESChest, shoulders, triceps, lats.	1	8-10 min	0s	slow	Chest, shoulders, triceps, lats.

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