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Bodyweight Strength and Mass →

Upper Body Push Focus

Kick off your 28-day journey with a solid upper body push session! You'll build real strength and muscle using controlled, confident reps — leaving the gym feeling accomplished, not destroyed.

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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

2 sets × 8 reps, 8 reps

4

Push-Up (Incline)

1 set × 10 reps

Main Workout

1

Bench Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

2

Shoulder Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

3

Dumbbell Press (Incline) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

4

Lateral Raise - Dumbbell

2 sets × 12 reps, 12 reps

5

Triceps Extension (Overhead, Single-Arm) - Dumbbell

2 sets × 12 reps, 12 reps

6

Dip (Triceps)

2 sets × 10 reps, 10 reps

Cool Down

1

Chest Doorway Stretch

1 set × 30s

2

Shoulder Stretch (Cross-Body)

1 set × 30s

3

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

4

Child's Pose

1 set × 40s