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Upper Body Push & Pull

A gentle but effective upper body session to kick off your 28-day journey! You'll build real pressing and pulling strength with controlled movements that set you up for serious progress ahead.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Workout

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Pullup Progression

Progressive exercise

Dip (Parallel Bar)

2 sets × 10 reps, 10 reps

Bicep Curl - Resistance Bands

2 sets × 10 reps, 10 reps

Triceps Extension - Resistance Band

2 sets × 10 reps, 10 reps

Face Pull - Resistance Bands

2 sets × 12 reps, 12 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Child's Pose

1 set × 40s