Training Day 4: Sculpted Upper Body Strength & Stability
💪 Welcome to Day 4: Time to Build & Tone That Upper Body
You’ve been pushing hard and sweating it out — now it’s time to focus on your arms, chest, shoulders, and back. Day 4 targets your upper body to build lean muscle and improve posture, while still supporting your fat-loss goals.
Strength training not only tones your body — it boosts your metabolism, strengthens joints, and improves overall performance in every movement you make.
🎯 Objectives of Day 4
- Build upper body strength
- Tone arms, shoulders, chest, and back
- Improve posture and core support
- Boost metabolism with compound movements
⏱️ Workout Duration:
30–35 minutes
🏋️♀️ Training Day 4 Workout: Upper Body Strength
🔥 Warm-Up (5 Minutes)
Let’s activate those upper body muscles and prepare your joints.
- Arm Swings (Cross & Open) – 1 min
- Shoulder Rolls – 30 sec each direction
- Cat-Cow Stretch – 1 min
- Push-Up to Down Dog – 5 reps
- Arm Circles – 30 sec each way
🔥 Main Workout (3 Sets Each Superset)
Perform in superset style: Complete two exercises back-to-back, rest 30 seconds, then repeat for 3 sets before moving to the next superset.
🧱 Superset 1 – Push & Pull
- Push-Ups – 10 to 15 reps
- Bent-Over Rows (Dumbbells/Resistance Band) – 12 reps
💥 Superset 2 – Shoulders & Arms
- Overhead Shoulder Press (Dumbbells) – 12 reps
- Bicep Curls (Dumbbells/Resistance Band) – 12 reps
🔥 Superset 3 – Chest & Triceps
- Chest Press (Dumbbells) – 12 reps
- Tricep Dips (Bench/Chair) – 10 to 12 reps
🧠 Bonus Finisher
- Plank-to-Push-Up (Shoulder Taps) – 10 reps
- Renegade Rows (Optional) – 10 reps per side
💪 Challenge: Do an extra round of any superset if you’re feeling strong today!
🧘 Cool Down (5 Minutes)
- Shoulder Stretch – 30 sec per arm
- Triceps Stretch – 30 sec per arm
- Chest Opener – 1 min
- Child’s Pose – 1 min
- Wrist Stretch – 1 min
📌 Why Upper Body Training Aids Fat Loss
Even when you’re not directly doing cardio, upper body resistance training:
✅ Builds lean muscle mass
✅ Increases daily calorie burn
✅ Supports healthy posture
✅ Reduces chances of shoulder or neck injuries
✅ Adds balance to your full-body transformation
🧠 Trainer’s Tip
“When losing weight, people often ignore upper body strength — but sculpted arms, strong shoulders, and good posture completely transform how you look and feel. Don’t skip it.”
— Gym Beast Coaching Team
📒 Track Your Progress
Log into your Gym Beast Journal and track:
- Reps and weights used
- Form (use a mirror or video)
- Water intake
- Energy levels post-workout
- Post-workout meal/snack
🥳 Day 4 Completed – You’re on Fire!
That was no easy session, but you made it happen! Strong arms, a proud chest, and stable shoulders will carry you through the rest of this 30-day journey like a true Gym Beast.
Get a good night’s sleep, refuel, and gear up for Day 5, where we turn our focus inward with Active Recovery + Core Stability.
🔥 Next Up: Training Day 5 – Active Recovery + Core Burn
You’re doing amazing — keep going, stay consistent, and watch your transformation unfold!
