No image

Upper Body Push & Pull

You'll build real upper-body strength with controlled presses and rows — leaving you feeling solid and capable from the very first session.

Created by

Unknown

Workout Breakdown

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Shoulder Warm-up - Resistance Band

1 set × 10 reps

Scapular Shrug

1 set × 8 reps

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Row (Bent-Over) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Pullup Progression

Progressive exercise

Dip Progression

Progressive exercise

Lateral Raise - Dumbbell

2 sets × 12 reps, 12 reps

Rear Delt Fly - Dumbbell

2 sets × 12 reps, 12 reps

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s

Chest Expansion Stretch (Elbows Back)

1 set × 30s