Dumbbell Push Pull
Supersets that torch your upper body in 40 minutes flat. One pair of dumbbells, a bench, and zero excuses.
Marcus ChenNASM-CPT
6 years of coaching with a focus on hypertrophy and body recomposition. Former rugby player who fell in love with the weight room. Designs programs that are ruthlessly efficient because he knows your time matters.
Equipment Needed
0 of 37 sets completed
Warm-Up
Superset A
Go straight into the next exercise with no rest
Rest 90s after completing both exercises, then repeat
Superset B
Controlled tempo, no bouncing at the bottom
Lie face-down on incline bench, squeeze shoulder blades
Superset C
Slight bend in elbows, feel the stretch at the bottom
Hinge forward, light weight, squeeze rear delts
Finisher
Curl up, rotate, press overhead — one fluid movement
One heavy dumbbell, both hands, full stretch at the bottom
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Balanced upper body development by pairing opposing muscle groups
Time-efficient supersets keep rest short and heart rate elevated
Minimal equipment — just dumbbells and a bench, works in any gym
Improved muscular endurance and work capacity
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