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Push Pull Supersets

This workout pairs pushing and pulling movements in supersets to maximize efficiency, balance opposing muscle groups, and keep intensity high. Each superset trains chest/shoulders/triceps alongside back/biceps movements for full upper body development.

Created by

shridhar

Workout Breakdown

Warm-up

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Shoulder Shrug Circle

1 set × 10 reps

Serratus Wall Slide

1 set × 10 reps

Elbow Circle

1 set × 10 reps

Main Workout

Superset

4 circuits

Row (Vertical)

1 set × 8 reps

Superset

3 circuits

Push-Up (Diamond)

1 set × 12 reps

Scapular Shrug

1 set × 12 reps

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Cool Down

Chest Wall Stretch

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Wall Extension

1 set × 30s