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Pull & Push Day

Day 8 focuses on upper body pulling and pushing strength using bodyweight-only equipment. We'll use the Row Progression for horizontal pulling, Pullup Progression for vertical pulling, and Pushup Progression for pushing. Low-rep compound sets with longer rest periods keep it beginner-friendly while building real strength.

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Arm Circle

1 set × 10 reps

1

Shoulder Roll

1 set × 10 reps

1

Shoulder Shrug Circle

1 set × 10 reps

1

Serratus Wall Slide

1 set × 8 reps

1

Scapular Shrug

1 set × 10 reps

Main Workout

Row Progression

Progressive exercise

Pullup Progression

Progressive exercise

Pushup Progression

Progressive exercise

Dip Progression

Progressive exercise

1

Superman

3 sets × 10 reps, 10 reps, 10 reps

Anti-Extension Progression

Progressive exercise

Cool Down

1

Child's Pose Lat Stretch

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Chest Wall Stretch

1 set × 30s

1

Shoulder Extension Stretch

1 set × 30s

1

Cat-Cow

1 set × 30s