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Upper Body Push Day

Get ready to build serious upper body strength! You'll work your chest, shoulders, and triceps through powerful pressing movements that'll leave you feeling pumped and accomplished.

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Chest Stretch

2 sets × 20s, 20s

Pushup Progression

Progressive exercise

Main Workout

1

Bench Press - Dumbbell

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

1

Shoulder Press - Dumbbell

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

3 circuits
1

Bench Press (Incline) - Dumbbell

1 set × 10 reps

2

Lateral Raise - Dumbbell

1 set × 12 reps

3 circuits
1

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 12 reps

2

Raise (Two-Arm) - Dumbbell

1 set × 12 reps

1

Push-Up (Diamond)

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Triceps Stretch - Overhead

1 set × 30s

1

Chest Doorway Stretch

1 set × 40s

1

Child's Pose

1 set × 45s