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Strength Maintenance

A focused upper body session to lock in your gains from the past three weeks. You'll move through steady, controlled compound movements that build real strength — quality over quantity today!

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Roll

2 sets × 20s, 20s

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Scapular Push-Up

2 sets × 10 reps, 10 reps

Main Workout

Push-Up (Incline)

3 sets × 8 reps, 8 reps, 8 reps

Pike Push-Up

3 sets × 6 reps, 6 reps, 6 reps

Ring Row

3 sets × 8 reps, 8 reps, 8 reps

Push-Up (Diamond)

2 sets × 10 reps, 10 reps

Superman Hold

2 sets × 10 reps, 10 reps

Cool Down

Child's Pose

1 set × 40s

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Neck Stretch (Lateral)

1 set × 20s