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Upper Body Push & Pull

Foundation phase upper body session focusing on horizontal push, horizontal pull, and vertical pull. Barbell bench press and bent-over row as primary compounds, with a pull-up progression for vertical pull. Volume is kept at 0.7x with 3 sets per exercise and longer rest periods to reinforce form for beginners.

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Workout Breakdown

Warm-Up

Dead Hang

1 set × 30s

Scapular Pull-Up

1 set × 8 reps

Serratus Wall Slide

1 set × 10 reps

Main Workout

Bench Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Bent-Over) - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Pullup Progression

Progressive exercise

Lateral Raise - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Bicep Curl - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Shoulder Extension Stretch

1 set × 30s

Wrist Forward and Back Bends

1 set × 30s