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Upper Body Hypertrophy Push

Day 8 upper body session focusing on push and pull patterns with moderate volume (0.85x) for the building phase. Dumbbell presses, ring-style push-up progressions, dip progressions, and row progressions hit chest, shoulders, triceps, back, and biceps. Beginner-friendly with longer rest periods and rep ranges appropriate for muscle-building time-under-tension.

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Workout Breakdown

Warm-Up

1

Arm Circle

1 set × 10 reps

1

Shoulder Roll

1 set × 10 reps

1

Serratus Wall Slide

1 set × 10 reps

1

Shoulder Shrug Circle

1 set × 10 reps

1

Bear Crawl

1 set × 30s

Main Workout

Pushup Progression

Progressive exercise

Dip Progression

Progressive exercise

Row Progression

Progressive exercise

1

Overhead Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Superset

3 circuits
1

Lateral Raise - Dumbbell

1 set × 10 reps

2

Bicep Curl - Dumbbell

1 set × 10 reps

Cool Down

1

Chest Wall Stretch

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Child's Pose Lat Stretch

1 set × 30s

1

Shoulder Extension Stretch

1 set × 30s

1

Hand Clasp Stretch (Behind the Back)

1 set × 30s

Upper Body Hypertrophy Push - Bodyweight Fitness | Bodyweight Fitness