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Push & Core

Dumbbell and barbell movements for chest and shoulders with core stability work.

Created by

shridhar

Workout Breakdown

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Scapular Push-Up

1 set × 10 reps

Cat-Cow

1 set × 8 reps

Wrist Flexibility Stretch

1 set × 30s

3 circuits

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

3 circuits

Pullup Progression

Progressive exercise

Pike Push-Up

1 set × 8 reps

3 circuits

Dip Progression

Progressive exercise

Anti-Extension Progression

Progressive exercise

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Chest Expansion Stretch (Elbows Back)

1 set × 30s

Child's Pose

1 set × 40s