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Push Day Power

You'll fire up your chest, shoulders, and triceps while keeping your back strong and balanced — a focused upper-body session that leaves you feeling pumped and capable.

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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 Push-Up

1 set × 10 reps

5

Serratus Wall Slide

1 set × 10 reps

Main Workout

Superset

3 circuits

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Superset

3 circuits

Handstand Progression

Progressive exercise

Dip Progression

Progressive exercise

Superset

3 circuits

Pullup Progression

Progressive exercise

2

Plank

1 set × 30s

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Triceps Stretch - Overhead

1 set × 30s

3

Chest Wall Stretch

1 set × 30s

4

Child's Pose Lat Stretch

1 set × 30s

5

Biceps Stretch

1 set × 30s