Day 2: Upper Body Strength—Let’s Get Those Gains!

Day 2: Upper Body Strength—Let’s Get Those Gains!

Hey, Welcome to Day 2 of the 50-Day Hard Challenge!

Great job making it through leg day! Today, we're focusing on building upper body strength. Think about how amazing it will feel to carry all those grocery bags in one trip.

Workout of the Day (WOD): Upper Body Strength

Gym Version:

• Bench Press: 4 sets of 10 reps (Chest day, every day)

• Bent-Over Rows: 4 sets of 10 reps (Time to sculpt that back)

• Overhead Press: 3 sets of 12 reps (For those boulder shoulders)

• Tricep Dips: 4 sets of 15 reps (Say goodbye to flabby arms)

At-Home Version: 

• Push-Ups: 4 sets of 15 reps (Keep that core tight)

• Resistance Band Rows: 4 sets of 15 reps (Get that back in shape)

• Pike Push-Ups: 3 sets of 12 reps (Shoulders will feel this)

• Chair Dips: 4 sets of 20 reps (Tricep burn incoming)

Dinner Plan: Grilled Salmon with Quinoa

Ingredients:

• Salmon fillet (200g)

• Quinoa (1/2 cup, cooked)

• Asparagus (1 cup)

• Lemon (1/2, sliced)

• Olive oil (1 tbsp)

• Garlic (1 clove, minced)

Macros:

• Protein: 35g

• Carbs: 40g

• Fat: 15g

Grocery List:

• 1 lb salmon fillet

• 1 box of quinoa

• 1 bunch of asparagus

• 1 lemon

• 1 bottle of olive oil

• 1 bulb of garlic

Health Goal: Sleep Like a Baby

Tonight, aim for 8 hours of quality sleep. Your body and mind will thank you. Pro tip: Turn off all screens at least an hour before bed and maybe try a sleep meditation.