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Calisthenics Growth & Flow →

Upper Body Push & Pull

A solid start to your 28-day journey! You'll build real upper body strength with controlled, deliberate reps — every set is about moving well and feeling the muscles work.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Cat-Cow

2 sets × 30s, 30s

1

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Main Workout

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

1

Pike Push-Up

2 sets × 10 reps, 10 reps

1

Superman Hold

2 sets × 30s, 30s

Dip Progression

Progressive exercise

Cool Down

1

Chest Doorway Stretch

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Child's Pose

1 set × 40s

1

Chest Doorway Stretch

1 set × 30s