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Upper Body Push Day

Get ready to build serious upper body strength! You'll power through chest, shoulder, and tricep exercises that leave you feeling pumped and accomplished.

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 30s, 30s

Pushup Progression

Progressive exercise

4

Lateral Raise - Dumbbell

2 sets × 12 reps, 12 reps

Main Workout

1

Bench Press - Dumbbell

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

2

Bench Press (Incline) - Dumbbell

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

3

Shoulder Press - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Lateral Raise - Dumbbell

1 set × 12 reps

2

Front Raise (Single-Arm) - Dumbbell

1 set × 12 reps

3 circuits
1

Triceps Extension (Overhead, Single-Arm) - Dumbbell

1 set × 12 reps

2

Triceps Kickback - Dumbbell

1 set × 12 reps

Cool Down

1

Chest Doorway Stretch

1 set × 40s

2

Shoulder Stretch (Cross-Body)

1 set × 40s

3

Triceps Stretch (Overhead) - Partner Assisted

1 set × 40s

4

Child's Pose

1 set × 45s

Upper Body Push Day - Bodyweight Fitness | Bodyweight Fitness