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Push & Pull Basics

A solid start to your 28-day journey! Today you'll build real upper body strength with simple, effective moves — expect to feel engaged but not overwhelmed, with plenty of rest to nail your form.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Dislocate - Resistance Band

2 sets × 10 reps, 10 reps

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Main Workout

Shoulder Press (Standing) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Row (Bent-Over) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Pushup Progression

Progressive exercise

Lateral Raise - Dumbbell

2 sets × 11 reps, 11 reps

Bicep Curl - Dumbbell

2 sets × 11 reps, 11 reps

Triceps Extension (Overhead, Single-Arm) - Dumbbell

2 sets × 11 reps, 11 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s

Child's Pose

1 set × 40s