Bodyweight Fitness Logo
Bodyweight Fitness
No image
Compound Strength & Skill Mastery →

Hypertrophy Push & Pull

Build serious upper body strength and size with a smart dumbbell-focused session — you'll feel a deep, satisfying pump across your chest, back, and shoulders while locking in crisp, powerful form.

?

Created by

Unknown

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Dislocate

2 sets × 10 reps, 10 reps

3

Chest Opener Stretch

1 set × 30s

4

Scapular Push-Up

2 sets × 10 reps, 10 reps

5

Dead Hang

2 sets × 20s, 20s

Main Workout

1

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

2

Dumbbell Bent-Over Row

3 sets × 9 reps, 9 reps, 9 reps

3

Dumbbell Overhead Press

3 sets × 9 reps, 9 reps, 9 reps

2 circuits
1

Dumbbell Lateral Raise

1 set × 12 reps

2

Dumbbell Rear Delt Fly

1 set × 12 reps

2 circuits
1

Dumbbell Bicep Curl

1 set × 12 reps

2

Dumbbell Overhead Tricep Extension

1 set × 12 reps

1

Fly - Dumbbell

2 sets × 12 reps, 12 reps

Pullup Progression

Progressive exercise

Cool Down

1

Doorway Chest Stretch

1 set × 40s

2

Cross Body Shoulder Stretch

1 set × 30s

3

Lat Stretch

1 set × 30s

4

Overhead Tricep Stretch

1 set × 30s

5

Child's Pose

1 set × 40s

Hypertrophy Push & Pull - Bodyweight Fitness | Bodyweight Fitness