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Upper Body Push & Pull

A great starting point for your 28-day journey! You'll build a solid upper body foundation with controlled dumbbell presses and rows — expect to feel strong, confident, and ready for what's ahead.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Push-Up (Incline)

2 sets × 8 reps, 8 reps

Main Workout

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Shoulder Press - Dumbbell

2 sets × 10 reps, 10 reps

Bicep Curl - Dumbbell

2 sets × 10 reps, 10 reps

Triceps Extension (Overhead, Single-Arm) - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Chest Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Child's Pose

1 set × 40s