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Upper Body Push & Pull

Build serious upper body strength with a smart mix of pushing and pulling movements. You'll feel the work in your chest, back, and arms while keeping it beginner-friendly!

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Roll

2 sets × 10 reps, 10 reps

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

Dip (Parallel Bar)

3 sets × 7 reps, 7 reps, 7 reps

Chin-Up

3 sets × 6 reps, 6 reps, 6 reps

Push-Up (Wide)

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Bent Over Row

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

3 circuits

Bicep Curl - Resistance Bands

1 set × 10 reps

L-sit Progression

Progressive exercise

Triceps Extension - Resistance Band

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Lat Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s