Get ready to feel the burn! This high-rep upper body session zeroes in on dips and rows to flood your muscles with blood and build real pushing and pulling strength — you'll finish with an incredible pump.
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Arm Circle
2 sets × 20s, 20s
Shoulder Roll
Chest Opener Stretch
Push-Up (Incline)
2 sets × 10 reps, 10 reps
Dip - Bench
4 sets × 15 reps, 15 reps, 15 reps, 15 reps
Ring Row
4 sets × 12 reps, 12 reps, 12 reps, 12 reps
Push-Up
3 sets × 12 reps, 12 reps, 12 reps
Superman Hold
3 sets × 30s, 30s, 30s
Pike Push-Up
1 set × 10 reps
Reverse Snow Angel
1 set × 12 reps
Shoulder Stretch (Cross-Body)
1 set × 30s
Triceps Stretch (Overhead) - Partner Assisted
Chest Doorway Stretch
Child's Pose
1 set × 40s