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Strength and Mobility Gains →

Upper Body Push & Pull

A focused upper body session to kick off your 28-day journey — you'll build a rock-solid foundation with controlled, deliberate reps that make every set count. Expect a satisfying pump and great muscle activation without burning out.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 30s, 30s

3

Cat-Cow Stretch

2 sets × 30s, 30s

4

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Pushup Progression

Progressive exercise

Main Workout

1

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

2

Row (Bent-Over) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

3

Bench Press (Incline) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

4

Row (Single-Arm) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

2 circuits
1

Lateral Raise - Dumbbell

1 set × 11 reps

2

Raise (Two-Arm) - Dumbbell

1 set × 11 reps

2 circuits
1

Bicep Curl - Dumbbell

1 set × 11 reps

2

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 11 reps

Cool Down

1

Chest Doorway Stretch

1 set × 40s

2

Shoulder Stretch (Cross-Body)

1 set × 40s

3

Open Book Stretch

1 set × 40s

4

Child's Pose

1 set × 45s