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Upper Body Push & Pull

Build serious upper body strength from the ground up with slow, controlled pull-ups and dips that fire every muscle fiber. This session is all about perfect form and mind-muscle connection — the foundation for big gains over the next 4 weeks.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Dead Hang

2 sets × 20s, 20s

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout — Compounds

Pull-Up

3 sets × 8 reps, 8 reps, 8 reps

Dip (Triceps)

3 sets × 8 reps, 8 reps, 8 reps

Accessories

Chin-Up

2 sets × 10 reps, 10 reps

Close Grip Chin-Up - Pull Up Bar

2 sets × 10 reps, 10 reps

Pike Push-Up

2 sets × 10 reps, 10 reps

Tuck Front Lever Hold

2 sets × 20s, 20s

Cool Down

Dead Hang

1 set × 40s

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose

1 set × 40s