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Hypertrophy Upper Body

Welcome to Day 1 of your 28-day journey! Today you'll build a solid upper body foundation with controlled presses and rows — expect to leave feeling strong, confident, and ready for more.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Cat-Cow

2 sets × 30s, 30s

Scapular Push-Up

2 sets × 10 reps, 10 reps

Main Workout

Floor Press (Single-Arm) - Kettlebell

3 sets × 8 reps, 8 reps, 8 reps

Row (Vertical)

3 sets × 8 reps, 8 reps, 8 reps

Strict Press - Kettlebell

2 sets × 10 reps, 10 reps

Bent-Over Row - Kettlebell

2 sets × 10 reps, 10 reps

Push-Up

2 sets × 10 reps, 10 reps

Cool Down

Chest Stretch

1 set × 30s

Lat Wall Stretch

1 set × 30s

Child's Pose

1 set × 40s

Neck Stretch (Lateral)

1 set × 20s