How it works
Warm-up: 6 minutes: rowing or arm circles, band pull-aparts, 2 light sets of the first lift.
Format: Pair the moves as supersets (A1/A2) to save time, or do straight sets.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Bench press or dumbbell press Feet planted, shoulder blades pulled back, bar to the lower chest. | 4 × 6 | 2 min | Easier: Dumbbell floor press. Harder: Pause 1 second on the chest. |
| Inverted row or lat pulldown Pull the chest to the bar, body straight. | 4 × 8 | 2 min | Easier: Raise the bar height. Harder: Feet elevated or weighted. |
| Overhead press Squeeze glutes, ribs down, press straight up, head through at the top. | 3 × 8 | 90 s | Easier: Seated dumbbell press. Harder: Standing barbell press. |
| Chest-supported row Chest on an incline bench, pull elbows toward the hips. | 3 × 10 | 90 s | Easier: Lighter dumbbells. Harder: 2-second hold at the top. |
| Face pull or band pull-apart Pull toward the face, thumbs back, elbows high. | 3 × 15 | 60 s | Easier: Lighter band. Harder: Slower tempo. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Do as many pulling reps as pushing reps, or more, to keep the shoulders balanced.
- Stop any move that pinches the front of the shoulder and try a lighter or different variation.
← All workouts · Exercise library · Bench press form guide · Overhead press form guide · Inverted row form guide
Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.