Upper Body Push-Pull Strength
Focus on building muscle across the chest, back, shoulders, and arms. This upper body strength session uses classic compound lifts and targeted accessory work.
Warmup
(4)Treadmill Walk or Light Jog
Start with a brisk walk or light jog to raise your body temperature.
Arm Circles
Stand tall, extend arms parallel to the floor, and complete large circles for 30 seconds each arm direction.
Dynamic Chest Stretch
Swing arms wide open and hug yourself, alternating arms on top for a gentle chest stretch.
Band Pull-Aparts
Hold a resistance band at shoulder height and pull apart, squeezing shoulder blades together.
Main Workout
(8)Barbell Bench Press
Lower the bar to your mid-chest, then press back up. Controlled movement throughout.
Pull-Up (Assisted if needed)
Grip the bar wide, pull your chin above the bar, control the descent.
Seated Dumbbell Shoulder Press
Press dumbbells overhead, stopping just before lockout, then lower with control.
Incline Dumbbell Fly
On an incline bench, lower dumbbells wide for a chest stretch then squeeze together.
One-Arm Dumbbell Row
Support one knee and hand on a bench, row weight to hip, squeeze at the top.
Cable Face Pull
With a rope at face level, pull towards your nose, leading with elbows high.
EZ-Bar Curl
Curl with palms facing up, squeeze biceps at the top, avoid swinging.
Triceps Rope Pushdown
Push rope down, separate at hips, squeeze triceps and control return.
Cooldown
(3)Standing Chest Stretch
Clasp hands behind your back, straighten arms, lift gently for a stretch.
Cross-Body Shoulder Stretch
Bring one arm across body, press gently into chest. Hold and switch sides.
Foam Rolling: Upper Back & Lats
Roll slowly from mid-back to upper back and lats, pausing on tight spots.