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Upper Body Push & Pull

Kick off your 28-day journey with a clean, focused upper body session — you'll build a strong foundation with controlled presses and rows that will pay dividends all month long. Expect a satisfying pump and a workout that leaves you feeling capable, not crushed.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

Shoulder Press (Standing) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Inverted Row Hold

3 sets × 9 reps, 9 reps, 9 reps

2 circuits

Lateral Raise - Dumbbell

1 set × 11 reps

Rear Delt Raise (Bent-Over) - Dumbbell

1 set × 11 reps

2 circuits

Bicep Curl - Dumbbell

1 set × 11 reps

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 11 reps

Dead Hang

2 sets × 30s, 30s

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Child's Pose

1 set × 40s