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Hypertrophy Push & Pull

Kick off your 28-day journey with a solid upper body session that builds strength from the ground up. Expect a satisfying pump as you work through pressing and pulling movements with crisp, controlled form.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

Pullup Progression

Progressive exercise

Pushup Progression

Progressive exercise

Dip Progression

Progressive exercise

Row Progression

Progressive exercise

Bicep Curl - Resistance Bands

2 sets × 11 reps, 11 reps

Triceps Extension - Resistance Band

2 sets × 11 reps, 11 reps

Face Pull - Resistance Bands

2 sets × 12 reps, 12 reps

Lateral Raise - Resistance Band

2 sets × 12 reps, 12 reps

Cool Down

Chest Stretch

1 set × 40s

Lat Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 40s

Triceps Stretch - Overhead

1 set × 40s