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Upper Body Focus

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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Workout Breakdown

Warm-Up

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

Main Workout — Chest & Back (Time Under Tension)

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Chest Fly - Resistance Band

3 sets × 10 reps, 10 reps, 10 reps

Ring Row

3 sets × 8 reps, 8 reps, 8 reps

Straight Arm Pulldown - Resistance Band

3 sets × 10 reps, 10 reps, 10 reps

Accessory Work — Shoulders & Arms

Shoulder Press - Resistance Band

2 sets × 12 reps, 12 reps

Bicep Curl - Resistance Bands

2 sets × 12 reps, 12 reps

Dip (Triceps)

2 sets × 10 reps, 10 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose

1 set × 40s