Upper Body Strength Simplified: A Beginner’s 3-Day Workout Plan

Upper body strength might seem basic but it is a core aspect to your complete fitness. Many just overlook that fact and focus on the other aspects of the body. But the benefits for building upper body strength should not be looked down upon. The focus is not only meant to improve your posture; you are reducing the risk of injury, enhancing your performance and also increasing your inner confidence. That’s why in this article I’m excited to share this friendly 3-day upper body workout for beginners, so as to help people to build their physical strength and their inner confidence you need to take on your day.

Now, let’s get started with the Upper Body Workout plan!

Day 1: Chest and Triceps

1. Warm-up: 5-10 minutes of cardio (Hand rotation, Head Rotation, Treadmill, bike, or rowing machine)
2. Push-ups or Assisted Push-ups (3 sets of 8-12 reps) 
3. Dumbbell Bench Press (3 sets of 8-12 reps) 
4. Tricep Pushdown (3 sets of 12-15 reps)
5. Overhead Press (3 sets of 8-12 reps)
6. Cool-down: 5-10 minutes of stretching

Day 2: Back and Biceps

1. Warm-up: 5-10 minutes of cardio
2. Pull-ups (3 sets of 8-12 reps) or Assisted Pull-ups (3 sets of 10-12 reps)
3. Face Pull (3 sets of 12-15 reps) 
4. Biceps Curl (3 sets of 10-12 reps) 
5. Lateral pull down (3 sets of 10-12 reps)
6. Cool-down: 5-10 minutes of stretching

Day 3: Shoulders and Abs

1. Warm-up: 5-10 minutes of cardio
2. Front Raise (3 sets of 10-12 reps)
3. Lateral Raises (3 sets of 10-12 reps)
4. Plank (3 sets of 30-60 seconds)
5. Cool-down: 5-10 minutes of stretching

(Disclaimer: It is highly recommended to consult with a certified trainer before beginning any exercise program to ensure it is suitable for your individual fitness level and health conditions)

Tips and Variations

– For beginners, I would recommend starting it small, i.e. start with lighter weights. As you gradually become comfortable, increase your weights and push your limits.

– Try bodyweight exercises like push-ups, pull-ups, and squats. It will definitely give you variety during your workouts.

– Do consider having a personal trainer or fitness coach. He/She will definitely help you to do it in the right form, create a customized workout plan for you, and will help you meet your specific goals.

Conclusion

While starting your fitness journey, build patience, dedication, and consistency within you. This 3-day workout plan is here to help you have a good core strength. This will help you build inner confidence in yourself. Chest exercises like dumbbell bench press and incline dumbbell press play that role. But if you want to use gym machines too, you can do exercises like chest press machines and shoulder press machines. Now, if you are willing to go to the gym to start your fitness journey, do join a reputable gym with certified trainers, like MutliFit. They have multiple gyms in Kharadi, Magarpatta, Baner, Dhanori, and Kalyani Nagar. They are India’s Largest and Happiest Functional Fitness Studio and they always conduct a variety of Master Classes and personal training sessions to help you achieve your fitness goals.