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Copy of "Upper Body Strength"

Kick off your 28-day journey with a clean, focused upper body session — you'll build a strong foundation with controlled presses and rows that will pay dividends all month long. Expect a satisfying pump and a workout that leaves you feeling capable, not crushed.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 30s, 30s

3

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

1

Shoulder Press (Standing) - Dumbbell

2 sets × 2×9 reps, 9 reps

2

Inverted Row Hold

2 sets × 2×9 reps, 9 reps

2 circuits
1

Lateral Raise - Dumbbell

1 set × 11 reps

2

Rear Delt Raise (Bent-Over) - Dumbbell

1 set × 11 reps

2 circuits
1

Bicep Curl - Dumbbell

1 set × 11 reps

2

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 11 reps

1

Dead Hang

2 sets × 30s, 30s

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Chest Doorway Stretch

1 set × 30s

3

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

4

Child's Pose

1 set × 40s

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