Kick off your 28-day journey with a focused upper body session built around quality over quantity. You'll move with control and intention, leaving the gym feeling strong and dialed-in — not wrecked.
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Arm Circle
2 sets × 30s, 30s
Shoulder Circle
Scapular Pull-Up
2 sets × 10 reps, 10 reps
Push-Up (Incline)
2 sets × 12 reps, 12 reps
Pull-Up
3 sets × 8 reps, 8 reps, 8 reps
Bench Press - Dumbbell
3 sets × 9 reps, 9 reps, 9 reps
Row (Bent-Over) - Dumbbell
Lateral Raise - Dumbbell
1 set × 12 reps
Triceps Extension (Standing, Overhead) - Dumbbell
Bicep Curl (Hammer) - Dumbbell
Front Raise (Single-Arm) - Dumbbell
1 set × 10 reps
Chest Doorway Stretch
1 set × 40s
Lat Stretch
Shoulder Stretch (Cross-Body)
1 set × 30s
Triceps Stretch (Overhead) - Partner Assisted