Hey FB Family!

Ready to tackle another fantastic upper-body workout that will leave you feeling strong and accomplished? It's time to dive into this effective push-pull style routine targeting your chest, shoulders, back, and arms for a well-rounded upper body blast. Before we jump into the exercises, let's take a moment to chat about why this workout is so beneficial and go over a few simple tips to keep in mind.

This no-repeat, push-pull workout focuses on finding a balance between opposing muscle groups. We'll work on those pushing movements like the chest, shoulders, and triceps and then switch it up with pulling exercises that engage your back and biceps. This balanced approach helps improve muscular strength and endurance while preventing muscle imbalance. You can maximize your valuable workout time by targeting multiple muscle groups in one session.

Now, let's get into the specifics of the workout itself. We'll kick things off with a solid warm-up, consisting of two rounds of 30 seconds each for exercises like overhead arm circles, shoulder dislocates, inchworms, air rows, scapula push-ups, and alternating T-spine stretches. This warm-up is designed to wake up your muscles, increase blood flow, and improve your flexibility, setting you up for success in the upcoming exercises.

Next up – the push-pull circuit. Get ready to challenge yourself with exercises that make your upper body work hard. We'll start with moves like single-arm Arnold presses, which target your shoulders and arms, and then move on to 3-point rows to engage your back. Push-ups will test your chest and triceps while bent-over rows will target your back muscles. Front raises will give your shoulders a burn, and dumbbell landmine rows will work your entire back. Close-grip dumbbell presses will focus on your triceps.

We will continue the push-pull exercises with exercises such as up and over-shoulder presses, yates rows, alternating hammer curls, tricep extensions, negative floor presses, pullovers, dumbbell renegade rows (with modifications if needed), dumbbell lateral raises, reverse flyes, dumbbell curls, dumbbell shrugs, and dumbbell skull crushers. Each exercise is carefully chosen to challenge specific muscle groups, ensuring a well-rounded and effective upper-body workout.

Here's a key reminder: maintain proper form throughout the workout. Keep a close eye on your posture, engage your core, and execute each movement with control. By prioritizing good form, you reduce the risk of injury and effectively target the intended muscles.

Finally, after completing the circuit, it's time to cool down. Please take a moment to stretch it out with exercises like cross-body shoulder stretches, biceps, and forearm stretches. This cooldown will allow our heart rate to return to normal gradually and helps to improve flexibility while reducing post-workout muscle soreness.

This push-pull upper body workout is a fantastic way to strengthen and tone your chest, shoulders, back, and arms. Remember to listen to your body, start with appropriate weights and progress at your own pace. 

So team, let's get ready to take on another workout together and sweat it out!

-Brian

Workout Structure 
32 Minutes

Equipment:
Dumbbells (Light, Medium, Heavy)
Mat (Optional)

Warm Up: 2 Rounds, 30 Seconds Each (6 Minutes)

Overhead Arm Circles
Shoulder Dislocates
Inchworms
Air Rows
Scapula Push Ups
Alternating T-Spine Stretches

No-Repeat Push-Pull Circuit: 1 Round, 40 Seconds On / 20 Seconds Off (21 Minutes, 40 Seconds)

Single-Arm Arnold Press (Left)
Single-Arm Arnold Press (Right)
3-Point Rows (Right)
3-Point Rows (Left)
Push-Ups
Bent-Over Rows
Alternating Front Raises
Alternating Upright Rows
Dumbbell Landmine Rows
Close-Grip Dumbbell Presses
Up and Over-Shoulder Presses 
Yates Rows
Hammer Curls 
Tricep Extensions
Negative Floor Presses
Pullovers
Dumbbell Renegade Rows (with modifications if needed)
Dumbbell Lateral Raises
Reverse Flys
Dumbbell Hammer Curls
Dumbbell Shrugs
Dumbbell Skull Crushers

Cool Down: 1 Round, 30 Seconds Each (3 Minutes)

Cross-Body Shoulder Stretches (Left/Right)
Bicep Stretch
Forearm Stretches 
Tricep Stretches (Left / Right)