Main Focus:ChestAlso Works:TricepsFront Delts
Sets
4
Reps
8-10
Tip: Keep shoulders packed and feet planted.
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Upper Body + Abs
2-dayDay 1
Full upper body workout targeting chest, back, shoulders, arms, and core.
7
Exercises
PushPullAbs
Exercises
Main Focus:BackAlso Works:BicepsRear Delts
Sets
4
Reps
10-12
Tip: Pull to upper chest, squeeze lats at the bottom.
Main Focus:ShouldersAlso Works:TricepsUpper Chest
Sets
3
Reps
8-10
Tip: Keep core tight, don't arch back excessively.
Main Focus:BackAlso Works:BicepsRear Delts
Sets
3
Reps
10-12
Tip: Drive elbow back, keep torso stable.
Main Focus:BicepsAlso Works:Forearms
Sets
3
Reps
12-15
Tip: Control the negative, no swinging.
Main Focus:AbsAlso Works:Hip FlexorsObliques
Sets
3
Reps
10-15
Tip: Control the swing, focus on core contraction.
Muscles Targeted
Primary Focus
TricepsBackBiceps
Secondary
ChestRear DeltsShouldersAbsFront DeltsUpper ChestForearmsHip FlexorsObliques
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout