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Dumbbell Strength & Muscle Gain →

Upper Body Push & Pull

You'll work your chest, back, and shoulders with steady, controlled reps — building real strength from day one. Keep the pace calm, focus on how each movement feels, and finish feeling accomplished.

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Workout Breakdown

Warm-up

1

Arm Circle

1 set × 10 reps

2

Shoulder Roll

1 set × 10 reps

3

Shoulder Shrug (Circular)

1 set × 10 reps

4

Scapular Push-Up

1 set × 10 reps

Main Workout

1

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row Progression

Progressive exercise

Dip Progression

Progressive exercise

Pullup Progression

Progressive exercise

5

Plank

2 sets × 30s, 30s

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Chest Expansion Stretch (Elbows Back)

1 set × 30s

3

Child's Pose Lat Stretch

1 set × 30s

4

Triceps Stretch - Overhead

1 set × 30s