Upper Half Push & Pull

Here's a quick, but effective upper body workout that will add some intensity into your life. You will need medium to heavy weighted Dumbbells, & a pull up bar. The last round is a tough one!

Exercises

Set 1: 1 round

Alternating Side Planks

12 reps

Y-T-A

12 reps

Rest

10 seconds

Elbows to Hands Plank

12 reps

Bird Dog

12 reps

Rest

20 seconds

Set 2: 1 round

Weights: Moderate

Overhead Press

12 reps

Rest

15 seconds

Weights: Moderate

Dumbbell Renegade Rows

12 reps

Rest

15 seconds

5 Way Push-Ups

10 reps

Rest

15 seconds

Pull-Ups

10 reps

Rest

30 seconds

Set 3: 1 round

Weights: Heavy

Overhead Press

10 reps

Rest

20 seconds

Weights: Heavy

Dumbbell Renegade Rows

10 reps

Rest

20 seconds

Push-Up and Rotation

10 reps

Rest

20 seconds

Pull-Ups

10 reps

Rest

30 seconds

Set 4: 1 round

Weights: Heavy

Overhead Press

Reps until failure

Rest

30 seconds

Weights: Heavy

Dumbbell Renegade Rows

Reps until failure

Rest

30 seconds

Fast Push-Ups

Reps until failure

Rest

30 seconds

Pull-Ups

Reps until failure

Related Workouts

Upper

27 mins 18 secs, Moderate

Upper Body Booster

21 mins 35 secs, Intense

Upper

17 mins 24 secs, Moderate

Upper Body & Core Workout

36 mins 40 secs, Intense

Basic Upper Body Weights

12 mins 30 secs, Moderate

Upper Body Lite Work

29 minutes, Moderate

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

The Man (First Trial)

1 hr 6 mins 25 secs, Intense

Weighted vest Workout

10 mins 18 secs, Moderate

Stronger Grip + Hip Mobility

12 mins 33 secs, Moderate

Abs & Forearms Strength (Week 1)

29 mins 36 secs, Intense

Strength to failure

35 minutes, Intense

Full Body Smash👑🦍

30 minutes, Intense