• Movement

  April Week 1-Upper Body Focus (Push, Pull, Chest, Tri, Back, Bi, Shoulders)* Vid

  Posted by Taylor on April 8, 2026 at 2:11 pm

  April Week 1-Upper Body Focus (Push, Pull, Chest, Tri, Back, Bi, Shoulders)* Video Demos Attached

  Equipment:Dumbbells
  Format: 4 blocks | 3-4 rounds each | 45-60 sec rest

  Block 1: Chest + Pull- Core/Rotation

  1. DB Floor Chest Press x 10

  https://youtube.com/shorts/PDSRhQ4Z52g

  2. DB Split Stance Single-Arm Low Row (R/L) x 10 Each

  https://youtube.com/shorts/R89mKZkScgo

  *Perform both moves back to back and then take a 45-60 second rest behind each set.

  X3-4 Sets

  Block 2: Arms (Push + Pull)

  3. DB Bicep Curl x 12 Reps

  https://youtube.com/shorts/0KS5vgiCdaw

  4. BW Close Grip Push-Up x 12

  https://youtube.com/shorts/8lYxB3KblZI

  *Perform both moves back to back and then take a 45-60 second rest behind each set.

  X3-4 Sets

  Block 3: Upper Back-Shoulders + Triceps

  5. DB High Row x 10

  https://youtube.com/shorts/NLLPWZt6_bs

  6. Overhead Tricep Extension or Kickbacks x 10

  https://youtube.com/shorts/oXBvGtuwp9A

  *Perform both moves back to back and then take a 45-60 second rest behind each set.

  X3-4 Sets

  Block 4: Shoulders

  7. DB Neutral Grip Front Raise x 12

  https://youtube.com/shorts/VYptN7LBI0M

  8. DB Alternating Neutral Grip Shoulder Press x 12-16 total

  https://youtube.com/shorts/KVAyPOs3yNo

  *Perform both moves back to back and then take a 45-60 second rest behind each set.

  X3-4 Sets

  Taylor replied 2 weeks ago 1 Member · 0 Replies
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