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Upper Body Strength Push

Kick off your 28-day journey with a focused upper push session that builds a rock-solid foundation. Expect controlled, purposeful reps that leave you feeling strong and dialed in — not wiped out.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Push-Up

2 sets × 10 reps, 10 reps

Shoulder Circle

1 set × 30s

Main Workout

Overhead Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Lateral Raise - Dumbbell

2 sets × 11 reps, 11 reps

Triceps Extension (Standing, Overhead) - Dumbbell

2 sets × 11 reps, 11 reps

Raise (Front Incline) - 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

Child's Pose

1 set × 45s