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Dumbbell & Bar Strength Gains →

Upper Body Push & Pull

A solid start to your 28-day journey! You'll build real upper body strength with controlled presses and rows — focus on feeling each muscle work and you'll set yourself up for serious progress ahead.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 30s, 30s

3

Cat-Cow Stretch

1 set × 45s

4

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Main Workout

1

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

2

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

3

Shoulder Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

4

Lateral Raise - Dumbbell

2 sets × 10 reps, 10 reps

5

Bicep Curl - Dumbbell

2 sets × 10 reps, 10 reps

6

Triceps Extension (Standing, Overhead) - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

1

Chest Doorway Stretch

1 set × 40s

2

Shoulder Stretch (Cross-Body)

1 set × 40s

3

Triceps Stretch - Overhead

1 set × 30s

4

Child's Pose

1 set × 45s