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Upper Push Strength

Heavy compound pushing movements with maximal loads to build raw strength in chest, shoulders, and triceps. Long rest periods allow full recovery between sets.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Arm Circle

1 set × 10 reps

2

Shoulder Roll

1 set × 10 reps

3

Shoulder Stretch (Cross-Body)

1 set × 8 reps

4

Triceps Stretch - Overhead

1 set × 10 reps

5

Plank

1 set × 45 reps

Main Workout

1

Squat - Barbell

1 set × 5×5 reps

1

Pull-Up

1 set × 4×5 reps

Superset

3 circuits
1

Bicep Curl - Dumbbell

1 set × 10 reps

2

Calf Raise

1 set × 15 reps

1

Dead Hang

1 set × 3×30 reps

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 8s

2

Triceps Stretch - Overhead

1 set × 30s

3

Shoulder Roll

1 set × 30s

4

Child's Pose

1 set × 30s

5

Cat-Cow Stretch

1 set × 30s