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Push Pull Superset

This workout pairs pushing and pulling movements in supersets to maximize muscle balance, time efficiency, and antagonist muscle recovery. You'll alternate between chest/shoulder/tricep exercises and back/bicep movements, keeping your heart rate elevated while allowing each muscle group to recover while its opposite works.

Created by

shridhar

Workout Breakdown

Warm-Up

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Shoulder Shrug (Circular)

1 set × 10 reps

Warmup Activity Progression

Progressive exercise

Push & Pull Supersets

Superset

4 circuits

Push-Up (Decline)

1 set × 10 reps

Row (Vertical)

1 set × 10 reps

Superset

3 circuits

Push-Up (Diamond)

1 set × 10 reps

Scapular Shrug

1 set × 12 reps

Superset

3 circuits

Pike Push-Up (Single-Leg)

1 set × 8 reps

Reverse Plank

1 set × 12 reps

Finisher

Superset

3 circuits

Dip - Bench

1 set × 12 reps

Plank (Shoulder Tap)

1 set × 30s

Cool Down

Chest Wall Stretch

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Shoulder Extension Stretch

1 set × 30s