Looking to build stronger arms, shoulders, and upper body without spending hours in the gym? This simple upper body push/pull workout is pulled straight from our Stay Fit Mom progressive overload programming and is designed to help you build strength through consistent, intentional training.

You’ll perform 3 sets of 10 reps for each exercise, resting 90 seconds between sets to allow your muscles to recover so you can lift with good form and challenge yourself each round. As the weeks go on, focus on gradually increasing the weight or improving your form—a principle known as progressive overload, which is one of the most effective ways to build strength over time.

This workout targets your chest, back, shoulders, biceps, and triceps using just a pair of dumbbells, making it perfect for the gym or your home workout space. Find all of our minimal equipment workouts here.

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Workout Description

Complete 3 sets of 10 repetitions of the following movements. Rest 90 seconds in between each set.

Dumbbell Bench Press

Dumbbell Bent-Over Row

Overhead Press Dumbbell

Lateral Raise Dumbbell

Bicep Curl

Overhead Tricep Extension

Equipment Needed

• Dumbbells
• Bench for Bench Press

Modifications & Tips

This workout is designed to build strength, so choose a weight that challenges you while allowing you to complete all 10 reps with good form. Your last 2–3 reps should feel difficult, but you shouldn’t have to sacrifice technique to finish the set.

If you’re new to strength training:

• Start with lighter dumbbells and focus on mastering each movement.
• Rest longer than 90 seconds if needed to maintain good form.

To make the workout more challenging:

• Increase the weight once you can comfortably complete all 3 sets of 10.
• Maintain controlled reps and avoid using momentum.
• Continue applying progressive overload by gradually increasing weight over time.

Remember, building strength isn’t about lifting the heaviest weight possible—it’s about consistently challenging your muscles while performing each exercise with proper form.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

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