Bodyweight Fitness Logo
Bodyweight Fitness
No image
Dumbbell & Kettlebell Power Gain →

Upper Body Push & Pull

You'll build real upper-body strength through controlled pressing and rowing movements. Leave feeling worked but fresh — this is your foundation session.

S

Created by

sarahkay

Workout Breakdown

Warm-up

1

Arm Circle

1 set × 10 reps

2

Shoulder Roll

1 set × 10 reps

3

Wrist Flexibility Stretch

1 set × 8 reps

Warmup Activity 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

Pullup Progression

Progressive exercise

Superset

2 circuits
1

Lateral Raise - Dumbbell

1 set × 10 reps

2

Rear Delt Fly - Dumbbell

1 set × 10 reps

1

Plank

2 sets × 30s, 30s

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Triceps Stretch - Overhead

1 set × 30s

3

Biceps Stretch

1 set × 30s

4

Child's Pose Lat Stretch

1 set × 40s