The 30-Day Push, Pump, and Stretch Workout Plan

Exercise 1 of 8

One-arm Supinated Pulldown

Equipment

Sets

4

Reps

8-10

Rest

--

Exercise 2 of 8

One-arm Dumbbell Row

Equipment

Dumbbells

Sets

4

Reps

10

Rest

--

Exercise 3 of 8

Incline Chest-Supported Row

Equipment

Sets

4

Reps

10

Rest

--

Exercise 4 of 8

Dumbbell Pullover

Equipment

Bench, Dumbbells

Sets

3

Reps

12

Rest

--

How to

Exercise 5 of 8

Barbell Shrug

Equipment

Barbell

Sets

4

Reps

10

Rest

--

Play How to

*Pause at the top of each rep.

Exercise 6 of 8

One-Arm Preacher Curl

Equipment

Dumbbells, Preacher Bench

Sets

4

Reps

8-10

Rest

--

Play How to

Exercise 7 of 8

Overhead Cable Curl

Equipment

Sets

3

Reps

10-12

Rest

--

Exercise 8 of 8

Bench Roll Up

Equipment

Sets

4

Reps

12

Rest

--