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Hypertrophy Calisthenics Progression →

Upper Body Push Focus

A solid introduction to upper body training that builds real strength while keeping things manageable. You'll move through controlled, purposeful reps that lay the foundation for everything to come over the next 4 weeks.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Cat-Cow Stretch

1 set × 30s

1

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

Pushup Progression

Progressive exercise

1

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

1

Shoulder Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

1

Bicep Curl - Dumbbell

2 sets × 10 reps, 10 reps

1

Triceps Extension (Standing, Overhead) - Dumbbell

2 sets × 10 reps, 10 reps

1

Lateral Raise - Dumbbell

2 sets × 12 reps, 12 reps

Cool Down

1

Chest Doorway Stretch

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Triceps Stretch - Overhead

1 set × 30s

1

Child's Pose

1 set × 40s

Upper Body Push Focus - Bodyweight Fitness | Bodyweight Fitness