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Upper Push & Pull Strength

Day 3 focuses on upper body push and pull patterns using barbell and pull-up bar equipment. With 0.7x volume modifier and beginner experience, we use progressions for all compound movements, keep sets at 3, and use lower rep ranges with longer rest periods. Warm-up targets shoulder mobility, main work covers chest press, overhead press, rows, and pull-up progressions, and cool-down stretches the chest, shoulders, and lats.

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Workout Breakdown

Warm-Up

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Shoulder Warm-up - Resistance Band

1 set × 10 reps

Shoulder Dislocate - Resistance Band

1 set × 8 reps

Serratus Wall Slide

1 set × 10 reps

Main Workout

Pushup Progression

Progressive exercise

HS Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Pullup Progression

Progressive exercise

Lateral Raise - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Bicep Curl - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Chest Wall Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Wall Extension

1 set × 30s

Hand Clasp Stretch (Behind the Back)

1 set × 30s