Upper Push & Pull Strength
Day 3 focuses on upper body push and pull patterns using barbell and pull-up bar equipment. With 0.7x volume modifier and beginner experience, we use progressions for all compound movements, keep sets at 3, and use lower rep ranges with longer rest periods. Warm-up targets shoulder mobility, main work covers chest press, overhead press, rows, and pull-up progressions, and cool-down stretches the chest, shoulders, and lats.
3 sections
16 exercises