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Pull-Up Bar Strength Foundation →

Upper Body Push & Pull

You'll build real pulling and pushing strength from the ground up — controlled, confident, and focused on great form from day one.

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Workout Breakdown

Warm-up

1

Arm Circle

1 set × 10 reps

2

Shoulder Roll

1 set × 10 reps

3

Wrist Flexibility Stretch

1 set × 8 reps

4

Scapular Pull-Up

1 set × 8 reps

5

Scapular Push-Up

1 set × 8 reps

Main Workout

Pullup Progression

Progressive exercise

Row Progression

Progressive exercise

Pushup Progression

Progressive exercise

Pushup Progression

Progressive exercise

5

Dead Bug

2 sets × 10 reps, 10 reps

Cool Down

1

Child's Pose Lat Stretch

1 set × 30s

2

Shoulder Stretch (Cross-Body)

1 set × 30s

3

Triceps Stretch - Overhead

1 set × 30s

4

Biceps Stretch

1 set × 30s

5

Child's Pose

1 set × 40s