Build real upper body strength and size with a smart mix of pressing and pulling movements. You'll feel the burn in your shoulders, back, and arms while laying a solid foundation for the weeks ahead!
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Arm Circle
2 sets × 30s, 30s
Shoulder Circle
2 sets × 20s, 20s
Pull Apart - Resistance Band
2 sets × 15 reps, 15 reps
Scapular Pull-Up
2 sets × 8 reps, 8 reps
Shoulder Press (Standing) - Dumbbell
4 sets × 7 reps, 7 reps, 7 reps, 7 reps
Pull-Up
4 sets × 6 reps, 6 reps, 6 reps, 6 reps
Row (Bent-Over) - Dumbbell
3 sets × 10 reps, 10 reps, 10 reps
Push-Up - Rings
Lateral Raise - Dumbbell
3 sets × 12 reps, 12 reps, 12 reps
Bicep Curl - Dumbbell
Dip (Triceps)
Chest Doorway Stretch
1 set × 30s
Shoulder Stretch (Cross-Body)
Triceps Stretch (Overhead) - Partner Assisted
Child's Pose
1 set × 40s