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Push & Pull Strength

Get ready to build a stronger upper body from the ground up! This session combines pressing and pulling movements that will leave your chest, back, and arms feeling worked and energized — perfect for building that solid foundation.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Shoulder Circle

2 sets × 20s, 20s

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Row (Bent-Over) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Shoulder Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Chest Fly - Resistance Band

2 sets × 11 reps, 11 reps

Face Pull - Resistance Bands

2 sets × 12 reps, 12 reps

Bicep Curl - Dumbbell

2 sets × 11 reps, 11 reps

Triceps Extension (Standing, Overhead) - Dumbbell

2 sets × 11 reps, 11 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Neck Stretch (Lateral)

1 set × 30s