Workout Description
Workout 3 of the 8-Week Beginner Fat Loss Challenge is the upper-body "B" session, using a bent over row, an incline press and a reverse fly alongside curl, tricep and core work.
Unlike the "A" upper-body session, Workout B uses different exercises and a higher rep range of around 20 reps per set. This builds muscular endurance and adds extra training volume for the week without needing to add more weight - a useful way to keep progressing without loading up heavier dumbbells every session.
The row and reverse fly balance out the pressing work from Workout A by targeting the back and rear shoulders, which helps keep your posture and shoulder health in good shape as training volume increases.
How Much Weight Should I Use?
Because the rep range is higher here, you will typically use a lighter resistance than Workout A. Choose a weight that is genuinely difficult to finish by the last few reps of the 20 - if you are stopping well short of fatigue, go up slightly next time.
Technique Notes
Rest 45 seconds after the row and incline press, and 30 seconds for the remaining exercises. Keep the reverse fly controlled rather than swinging the weight, and hold the plank-style core finisher with a straight line from shoulders to hips rather than letting them sag.
