Wider back · Strength · intermediate

Upper Body Week

Push Monday, pull Wednesday, arms Friday.

The classic push–pull–arms split in follow-along form. Chest and shoulders to open the week, back in the middle, arms to finish. Legs get a week off — they've earned it.

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MondayPush — chest & shoulders

41 min

35 Min Dumbbell Upper Body Workout · Chest, Triceps & Core (Beginner to Advanced)

TIFF x DAN

Follow-along

TuesdayRest

Nothing scheduled — recovery is part of the program.

WednesdayPull — back

42 min

Dumbbell Back and Biceps AMRAP with Oblique Challenges!

Sydney Cummings Houdyshell

Follow-along

ThursdayRest

Nothing scheduled — recovery is part of the program.

FridayArms

33 min

Lean Arms - Light Weight Endurance Challenge! 30 Minute Arms Workout!

Sydney Cummings Houdyshell

Follow-along

SaturdayRest

Nothing scheduled — recovery is part of the program.

SundayRest

Nothing scheduled — recovery is part of the program.