VGK “Pause” Workout: Upper Body

We’re now starting week 3 of our workout program. At this point, you should be able to start adding more *resistance (weight) to your exercises, or increasing the reps or sets. Remember to always push yourself. If your workout is not difficult, it’s not benefitting you much.

*Adjust the reps or the weight to match the difficulty. If you don’t have dumbbells and are using household goods instead (and therefore can’t easily add weight), do as many reps as it takes to make it difficult to finish. For example, if it only starts getting difficult after 17 reps, do 20. The alternative is to continue to do 8-10 reps, but increase the weight (preferred).


Do 3 sets of the whole circuit.

Chest Press- 10 reps

This is an alternative to pushups, but the same motion is happening.

Shoulder Press- 10 reps

Bicycle Crunches- 15 reps (each side)

Tricep Kickbacks- 10 reps

Bicep Curls- 10 reps

Bent-Over Rows- 10 reps