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Upper Body Push & Pull

Kick off your 28-day plan with a focused upper body session that builds a rock-solid foundation. Expect smooth, controlled movements that leave your chest, back, and shoulders feeling worked — not wrecked.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Inchworm

2 sets × 5 reps, 5 reps

Pushup Progression

Progressive exercise

Main Workout – Compounds

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Row (Bent-Over) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Shoulder Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Main Workout – Accessories

2 circuits

Lateral Raise - Dumbbell

1 set × 11 reps

Rear Lateral Raise (Lying) - Dumbbell

1 set × 11 reps

2 circuits

Bicep Curl - Dumbbell

1 set × 11 reps

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 11 reps

Cool Down

Chest Doorway Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 40s

Lat Stretch

1 set × 40s

Neck Stretch (Lateral)

1 set × 30s