Upper Body: 30 min. Strength

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This workout series focuses on progressive overload, clean reps, and pushing each set to or near failure without rushing movements.

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TRAINING GUIDELINES

    •    Sets: 4 per exercise

    •    Reps: Aim for 8–12

    •    Effort: To failure or 1–2 reps shy

    •    Rest: 45–75 seconds

    •    Session Length: 30-45 minutes

30-MINUTE CAPPED WORKOUTS (STRAIGHT SETS)

Choose 4–5 exercises per session to stay within 30 minutes.

Rotate remaining movements weekly so nothing is dropped long-term.

UPPER BODY PUSH (30 MIN)

    1.    DB Chest Press

    2.    DB Shoulder Press (Overhead)

    3.    DB Chest Flyes

    4.    Skull Crushers

    5.    Lateral Raises or Tricep Dips

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UPPER BODY PULL (30 MIN)

    1.    DB Underhand Bent-Over Row

    2.    DB Single-Arm Row or DB Incline Row

    3.    DB Rear Delt Fly

    4.    Alternating Bicep Curls

    5.    Hammer Curls or Gorilla Rows

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PROGRESSION STRATEGY

    •    When you can hit 12 reps for all 4 sets, increase weight

    •    If short on time, reduce rest — not reps

    •    Focus on control, range of motion, and tension

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This version keeps your training:

✔️ strength-focused

✔️ time-efficient

✔️ easy to stay consistent with alongside walking

Grab Your Free Download

🏋️‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide

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