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Upper Push Strength

Heavy compound pushing movements with maximal strength focus, followed by HIIT finisher later. Programming for strength with low reps and long rest periods.

Created by

shridhar

Workout Breakdown

Warm-up

Shoulder Circles

1 set × 10 reps

Arm Circle

1 set × 10 reps

Push-Up (Incline)

1 set × 10 reps

Inchworm

1 set × 10 reps

Parallel Bar Support Hold

1 set × 10 reps

Main Workout

Bench Press - Barbell

1 set × 5×6 reps

Overhead Press - Barbell

1 set × 4×6 reps

Dip (Parallel Bar)

1 set × 4×5 reps

Superset

3 circuits

Lateral Raise - Dumbbell

1 set × 8 reps

Inverted Row

1 set × 8 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 8s

Triceps Stretch - Overhead

1 set × 30s

Chin-to-Chest Stretch

1 set × 30s

Cat-Cow Stretch

1 set × 30s

Child's Pose

1 set × 30s