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Upper Body Push & Pull

A steady, confidence-building upper body session focused on getting your form dialed in. You'll work through chest and back movements with dumbbells, leaving feeling accomplished and ready to build on next session.

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Push-Up (Incline)

2 sets × 8 reps, 8 reps

Main Workout

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Shoulder Press - Dumbbell

2 sets × 10 reps, 10 reps

Bicep Curl - Dumbbell

2 sets × 10 reps, 10 reps

Triceps Extension (Overhead, Single-Arm) - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Chest Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Lat Wall Stretch

1 set × 30s

Neck Stretch (Lateral)

1 set × 30s