Upper Body: August 2025

Push + Pull Strength

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Equipment: Dumbbells, Bench, Plate (optional)

1. Incline Chest Press (bench)

 4 sets x 8 reps

 → Progression: Add pause at bottom for more time under tension

2. 1-Arm Dumbbell Row (bench-supported)

 3 sets x 10–12 each arm

 → Progression: Go heavier weekly or add row hold

3. Seated Plate Press (palms in, overhead)

 3 sets x 8–10

 → Progression: Superset with lateral raises

4. Dumbbell Lateral Raise Dropset

 2 rounds: 10 reps (moderate), drop weight → 10 reps (light)

 → Progression: Reduce rest time between rounds

5. Dumbbell Bicep Curl + Overhead Tricep Extension Superset

 3 sets x 12 reps each

 → Progression: Reduce rest between supersets or increase weight

Click HERE to download a free PDF of this exact workout