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Strength Skills & Mobility Path →

Upper Body Push & Pull

Kick off your 28-day journey with controlled, deliberate reps that build real strength from the ground up. Expect focused pulling and pushing work that challenges your technique as much as your muscles.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Circle

2 sets × 20s, 20s

3

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

4

Scapular Pull-Up

2 sets × 10 reps, 10 reps

5

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Pulling Compounds

1

Pull-Up

3 sets × 8 reps, 8 reps, 8 reps

2

Chin-Up

3 sets × 8 reps, 8 reps, 8 reps

Pushing Compounds

1

Dip (Parallel Bar)

3 sets × 8 reps, 8 reps, 8 reps

2

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Accessories

1

Ring Row

2 sets × 10 reps, 10 reps

2

Tucked L-Sit

2 sets × 20s, 20s

3

Dip - Bench

2 sets × 10 reps, 10 reps

Cool Down

1

Dead Hang

2 sets × 30s, 30s

2

Chest Stretch

1 set × 30s

3

Lat Stretch

1 set × 30s

4

Child's Pose

1 set × 40s