Build a solid upper body foundation with slow, controlled movements that really make your chest and back work. You'll finish feeling strong and confident — perfect for wrapping up your first week!
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Arm Circle
2 sets × 20s, 20s
Pull Apart - Resistance Band
2 sets × 12 reps, 12 reps
Scapular Push-Up
2 sets × 10 reps, 10 reps
Push-Up
3 sets × 8 reps, 8 reps, 8 reps
Chest Fly - Resistance Band
3 sets × 10 reps, 10 reps, 10 reps
Ring Row
Straight Arm Pulldown - Resistance Band
Shoulder Press - Resistance Band
Bicep Curl - Resistance Bands
Dip (Triceps)
Chest Doorway Stretch
1 set × 30s
Shoulder Stretch (Cross-Body)
Child's Pose
1 set × 40s