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Upper Body Push & Pull

A gentle but effective upper body session to kick off your 28-day journey! You'll build real strength with controlled push-ups and rows, leaving you energized and confident.

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Cat-Cow Stretch

1 set × 40s

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Main Workout

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Pike Push-Up

2 sets × 10 reps, 10 reps

Dead Hang

2 sets × 20s, 20s

Dip Progression

Progressive exercise

Cool Down

Chest Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s

Child's Pose

1 set × 40s