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Upper Body Push & Pull

A solid introduction to upper body training that builds real strength while keeping things manageable. You'll move through controlled, purposeful reps that lay the foundation for everything to come over the next 4 weeks.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Cat-Cow Stretch

1 set × 30s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

Pushup Progression

Progressive exercise

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Shoulder Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Bicep Curl - Dumbbell

2 sets × 10 reps, 10 reps

Triceps Extension (Standing, Overhead) - Dumbbell

2 sets × 10 reps, 10 reps

Lateral Raise - Dumbbell

2 sets × 12 reps, 12 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s

Child's Pose

1 set × 40s