Push & Pull

Day 25 of 28 — moderate-volume upper body superset session pairing push and pull movements. Using progressions for compound lifts ensures appropriate difficulty for beginners while supersets keep the session time-efficient within the 25–40 minute window.

Created by

mar19-2

Workout Breakdown

Warm-up

Shoulder Roll

1 set × 10 reps

Arm Circle

1 set × 10 reps

Shoulder Dislocate

1 set × 8 reps

Jumping Jacks

1 set × 30s

Inchworm

1 set × 5 reps

Main Workout

Plank

3 sets × 10s, 10s, 10s

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s

Lat Stretch (Side-Lying)

1 set × 30s

Shoulder Dislocate

1 set × 30s